Vegan Chili

Category Archives: Diana’s Blog

Cozy Vegan Chili



I love making a huge pot of this and snacking on it all day long. It makes the whole house smell amazing. And it really is a simple meal to prep. Feel free to double the recipe and freeze portions for quick and healthy meal prep.

1 cup cooked brown rice

4 garlic cloves (finely chopped)

4 tablespoons chili powder

2 tablespoons ground cumin

2 (28 oz can) crushed tomatoes

1 (15 oz can) red kidney beans, rinsed and drained

1 (15 oz can) white beans, rinsed and drained

1 (15 oz can) black beans, rinsed and drained

2 sweet onions chopped

1/2 cup canned diced chilies

4 tablespoons tomato paste

Mix everything (except the brown rice) in a slow cooker or slow cooker pan. Cover and cook on high until the flavors are blended. Lower heat to low, cover  and cook for up to 2 hours.

Add the rice in for the last hour of cooking!

3 Tips to Avoid Overeating this Holiday Season

It’s Holiday Season. That means cookies, pies, holiday parties and decadence.

And to be honest, it’s my favorite time of year. I love making cozy foods, snuggling up and staying inside.

It’s a time of year we tend to be more sedentary. That’s why when January rolls around, we have packed on the pound.
Well, not this season! Not if you follow these 3 tips….

Tip #1: Drink water

Sometimes when we think we are hungry, we are simply dehydrated. It’s true, the tummy rumbling and the hunger pangs can simply be crying out for water. So, instead of reaching for a big plate of food, drink a big glass of water first and see if that doesn’t curb the appetite.
It’s actually been shown in studies that those who drink water before eating, eat less and lose weight. Other studies have proven that drinking water on an empty stomach increases metabolism.
Drinkinhg water is a two time winner for curbing over indulgence.

Tip #2: Take your time

Okay, so you have a plate of food- it smells great, it looks delicious, it’s tasting better than you thought. Be Mindful- take your time to eat.
Do this by taking smaller bites, eating slower, chewing thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
It actually takes 20 minutes for your brain to receive the message that it is full- so if you take more than 20 minutes to eat a small portion, you will find that a little goes a long way.

Remember, take your time, pay attention to your food and enjoy every bite. If you are feeling like getting extra credit in performing these tips- try this:
Eat at a table (not in front of a screen), off of a small plate, and put your fork down between bites.
Woot woot- you are in for an ENJOYABLE meal.

Tip #3: Eat your Greens first
Always, always, always- eat the light healthy and nutrient rich foods first.
You may be yearning for that rich, creamy main dish, and you can certainly indulge, just don’t eat it first.
Fill up on rich fiberous water filled veggies full of vitamins, minerals, antioxidants, and health-promoting phytochemicals.
And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals. This will help you avoid that bloated “why am I like this?” feeling and keep you on track for your health goals. Trust me, I know how one long weekend party and push you farther from feeling like yourself.

in Health and Love,


P.s. and if you really want to curb those cravings, you can take a cocktail of my Probiotics and Digestive Bitters.

Processed foods and low-fiber diets allow the pathogenic bacteria to overwhelm the good guys and diminish colon function. It’s important to add these probiotics even if you drop the standard American diet.

In conjunction with my Digestive Bitters which encourage complete digestion. Stress and poor diet lead to a reduction in bile production. Our bodies should be producing a liter of bile daily, but the sad truth is that the majority of us barely create the required amount.

Does guilty eating make you fat?

“The guilt experienced when eating forbidden food creates more toxins in the system than the actual food.”

This statement was open for discussion on a food-psychology forum. Check out what the experts had to say.

Many people said that if you choose to eat something, then relax and enjoy it. One person said, “Our emotions are a major factor in gaining weight and our inability to permanently lose weight. Because it’s not just what you’re eating, it’s what’s eating you!”

Another added, “I have to say that two of the most unhealthy people I know are orthorexics. They are brittle and inflexible in their beliefs about food. And it’s obvious to look at them that they are not happy nor healthy!”

A few people said that pleasure is the thing that actually makes us healthy! Being happy = being healthy.

“I don’t believe in guilting oneself about eating. The foods that we thought were bad for us have turned out to be good and visa versa. Guilt makes you feel badly about yourself, and creates stress. And stress makes you sick and can actually be the sole reason for weight issues in the first place. All things in balance.”
~Linda Ludwig

When you eat a "forbidden" treat, does feeling guilty help you or hurt you?
When you eat a “forbidden” treat, does feeling guilty help you or hurt you?

“I was just discussing this with a client the other day who is a bit obsessed about his diet. My suggestion to him about enjoying a cookie or brownie treat his daughter made is to bless the food and ask his body to receive it and nourish him. And then to savor the food and let it go, confident in his resolve to get back on track and not over indulge!”
~Anne Baker CN, LE

Alternately, others felt that guilt is a necessity and has no affect on the outcome.

“We should feel guilty when we lie to someone. We should feel guilty when we steal something. We should feel guilty when we are unfaithful to our spouse. And we should feel guilty when we put harmful junk non-foods in our bodies. The answer is not in snuffing out the guilt, but in correcting the bad behavior. Forbidding the consumption of soda, donuts, unclean meats, etc. in your diet is a good thing, warranting a sense of guilt when they are consumed.

“I am defining ‘forbidden’ from a Godly, Biblical perspective, not a man’s wisdom perspective. The God of all creation, the Creator of our very bodies, tells us to eat no abominable (unhealthy) thing (Deut 14:2-3). Disobedience to God’s directives, in any area of life, will always be a cause for guilt and shame. All the pop-psychology in the world will never change that.”
~Michael Scott Lowery
Prophetic Ministry

“Stress is no enemy. When one stays in touch with one’s body and brings one’s soul deeper in, the body may become more sensitive to what it’s being fed … Perhaps that stress ‘toxin’ is designed to help us choose better next time. Maybe that voice of guilt is a reminder that the body needs better support than what the brain is ‘saying’ … Maybe we interpret that voice incorrectly … Like getting scolded by mom for our own good. Maybe the firm boundaries we have with our sugar-hungry junk-food junkies born from processed food and overindulgence should be reined in with guilt if the inner addict is still too emotionally immature to maintain responsibility for healthy choices. ”
~Catherine Hinners
IT Professional & Dynamic Eating Coach & Energetic Wellness Practitioner

If you choose to enjoy a "forbidden food," love it and forget the guilt. Be happy!
If you choose to enjoy a “forbidden food,” love it and forget the guilt. Give yourself a break!

And here’s what I had to say:

“I was so happy to see this discussion. The most successful clients I work with are the ones who are willing to let go of the guilt around food. In fact, they are so pleased when I inform them that they can eat anything they want at anytime as long as the body receives it well and it makes them feel good. They then begin to pay attention to the feel-good effect of food on their body and recognize on their own what foods weigh them down and what foods lift them up.

“What happens from flowing with the food (forbidden or not) is a much more positive and synergistic approach to lifestyle development and mental/emotional behavior. Feeling badly about our food choices indeed has a ‘gripping’ effect on digestion, making the food settle into the body and cause unnecessary grief and discomfort. 
The cause and affect approach when working with clients has been my most successful teaching tool: “How did that make you feel?” Rarely do individuals stop and ask themselves that question when consuming a ‘forbidden’ food. They simply fall into a self-punishment routine, which perpetuates more of the same.”
~Diana Stobo

In my opinion guilt is a wasted emotion. It is felt in order to make you feel badly about your mistakes instead of honoring them and allowing them to be the stepping stones toward education and intelligence. Guilt along with fear creates “stuckness” in our bodies that inhibits flow, retards metabolism, and ultimately festers into discomfort  and disease.

This is not to say that boundaries and guidelines should not be followed to increase good health and body awareness.  However, along our path, we must allow some time for error.   We are all HUMAN after all.

In health & love,


Gingery Apple Crisp

Fall is in full swing and it is Apple Season. I wanted to share this specific recipe with you because it is so easy to make and takes full advantage of crispy and tart Granny Smith Apples.

Did you know Granny Smith apples have more fiber than red apples? Keeping you fuller longer with only 80 calories, per apple.

Take full advantage of the season with this Raw and nutrient dense dessert recipe.


4-5 Granny Smith Apples, cored and diced
2 Tablespoons Agave Nectar or Maple Syrup
1 Tablespoon raw cane sugar
1-2 teaspoon grated fresh ginger
a little lemon juice to prevent browning
pinch of salt

Place diced apples in a medium sized mixing bowl and add agave, sugar, ginger, lemon and salt. Toss to coat and pour into a soufflé dish or serving dish of choice. Top with Crispy Pecan topping. This may be made ahead of time or served immediately.

2 cups raw pecans
1 cup raw shredded coconut
1/4 cup packed dates
1/2 teaspoon cinnamon
1/8 teaspoon sea salt

Place pecans, coconut, dates, cinnamon, and salt in a processor fitted with s-blade, process until mixture starts to stick together. Remove and crumble by pinching and flaking on top of apples.
6-8 servings

Raw Dairy Free Pumpkin Cheesecake

One bite of this special dessert and you’ll say, “No way is this dairy free! No way is this free of processed sugar and gluten and wheat! And it’s good for me?” Yes, it is! It’s full of “good” fats that can actually lower your cholesterol and help your body burn fat. Plus you’re getting all the nutrients of raw pumpkin, raw nuts, and carrot juice. It’s a super-delicious super-dessert!


3 cups raw pecans
3 dates
1/4 teaspoon sea salt
Process all ingredients until they start to stick together. Pour ingredients into a 10-inch non-stick springform pan. Spread evenly and press down slightly with hand until gently packed.
Pumpkin filling
3 cups raw cashews, soaked for 1–2 hours, drained, and rinsed
2 cups pumpkin, cubed
1½ cups carrot juice
½ cup lemon juice, freshly squeezed
1 cup agave nectar
1 cup coconut oil, melted in hot bath
1 teaspoon cinnamon, ground
1 teaspoon vanilla extract
1½ teaspoon nutmeg
¾ teaspoon sea salt
Blend all ingredients in high-speed blender until smooth and creamy. Pour mixture into pan on top of crust. Using spatula gently spread toward edges of pan until even. Place in freezer while making next layer or for 1–2 hours.
Coconut topping
1 cup raw cashews, soaked
1½ cups coconut milk (1 young coconut)
¼ cup agave nectar
1 teaspoon vanilla extract
1½ tablespoons lecithin
¼ cup coconut oil, melted
Pinch sea salt
Directions Blend all ingredients in high-speed blender until light and fluffy. Carefully spread on top of cheesecake filling. This should be at the very top of the pan. Place in refrigerator for 4–6 hours until completely set. Use thin knife to scrape around edges of pan before removing cake from pan. Cut into slices and enjoy!

Heart Healthy Chocolate Cake

This recipe is absolutely perfect. Not too sweet, just the right amount of richness from the Dark Chocolate.

I brought a slice to my acupuncturists, and she dubbed this the Heart Health Cake.

Beets lower risk of heart disease. Beets are a good source of folate and betaine. These nutrients act together to help lower blood levels of homocysteine, which can increase your risk of heart disease by causing artery-damaging inflammation.

And Dark Chocolate helps to lower your blood pressure naturally. … The other surprise was they reported no increase in heart rate with chocolate consumption, once again confirming the benefits of dark chocolate for heart health.
Savory Chocolate Cake with Coconut Ganache


For the cake:

2 medium beets (1 cup beet puree)

2 1/2 cups coconut milk

1 1/2 cups coconut sugar

1/2 cup melted coconut oil

1 Tablespoon vanilla extract

1 ½ cups oat flour

3/4 cup almond meal

1 cup unsweetened cocoa powder

1 Tablespoon baking powder

½ teaspoon of sea salt

For the frosting:

Chocolate Ganache


1 cup dark chocolate

1/2 cup coconut milk

To puree beets

Boil beets until smooth and then cool. Peel and chop.

Place beet chunks in the bowl of a food processor. Puree, scraping down the sides as necessary. You may have to add a bit of water to encourage the beets to puree. Scoop out 1 cup of puree for this recipe – the rest is leftover.

To make the cake:

Preheat oven to 350. Coat two 8-inch cake pans with coconut cooking spray. Line with parchment paper, set aside.

To the coconut milk mixture, add 1 cup of beet puree, sugar, coconut oil, and vanilla extract. With a hand mixer (or in a stand mixer), beat until foamy, about 30 seconds.

Mix together remaining dry ingredients. Add liquid to dry ingredients and beat until smooth

Divide between the cake pans. Bake at 350 until a toothpick inserted in the center comes out with fudgy crumbs, 30-35 minutes.

Remove and cool completely in the pans on wire racks.

To make the frosting:


Reheat the water to a simmer in the pot on the stove

Place another medium bowl over the water and add chocolate and coconut milk

Stir until completely melted and add coconut milk

To assemble the cake:

Place the first layer on your cake stand or serving plate. If the top is uneven, carefully even it off with a knife. Smooth on about half of the frosting, and top with the second cake layer. Smooth on remaining frosting and add any decorations you like! (If you made 1 9-inch layer, you will have enough frosting to coat the sides, if you want.)

Refrigerate before serving. The cake can be served immediately, but I like it best after being refrigerated overnight. Enjoy!

Mexican Chocolate Tart

This beautiful and creamy tart melts in your mouth. It has a chocolate crust and a creamy filling made with the unique pili nut, which is a rainforest nut from the Philippines. They have the highest vitamin E and magnesium content of any nut and add a creamy, buttery texture to recipes.

Mexican torte

Chocolate “Graham Cracker” Crust
1¼ cups raw walnuts
1 cup coconut cane sugar
¾ cup raw cacao nibs
1 cup raisins or cranberries
1/8 teaspoon sea salt
Place all walnuts, sugar, and cacao in a food processor fitted with an s-blade and process until it is finely ground. Add raisins (or cranberries) and process until the crumbs begin to stick together. Do not over-process. Transfer crust mixture into a 9-inch round or rectangular tart pan. Spread evenly and press down with hands to compact and bring the crust up the sides. Set aside.
Creamy Filling
2 cups whole pili nuts; shelled, brown skins left on
½ cup coconut oil
½ cup maple syrup
1½ teaspoons cinnamon
Place all ingredients into a high-speed blender and blend on high until creamy and smooth. You may need to use a plunger or scraper to get the best consistency. Spread filling evenly over crust and let sit to set. Serve immediately or cover and refrigerate for up to a month.

Vegan Spiced Cupcakes With Orange Cream Frosting

How do you make cupcakes without flour, eggs, and milk? Easy! This is a fun recipe with a delicious sweet orange frosting. Makes 12 cupcakes.
Spice Cake
½ cup raw almonds
½ cup shredded dried coconut
1 teaspoon ground cinnamon
1 teaspoon ground ginger
½ teaspoon ground cloves
½ teaspoon ground nutmeg
¼ teaspoon sea salt
1 cup raw walnuts
1 cup raw pecans
½ cup medjool dates, pitted & packed
1 teaspoon orange zest (1 orange)
½ cup raisins
Place almonds, coconut, cinnamon, ginger, cloves, nutmeg, and salt in processor fitted with S-blade and process until finely ground. Add walnuts and pecans. Process until finely ground. Add dates, zest and raisins until mixture begins to stick together. Do not over-process.
Line a cupcake tin with paper baking cups. Fill each cup 3/4 full with mixture. Press down gently to compact each cupcake. Set aside.
Orange Cream Frosting
1½ cups coconut milk
1 cup raw cashews, soak 2 hours, rinse & drain
¼ cup raw agave nectar
1 teaspoon orange zest (1 orange)
1 teaspoon vanilla extract
1 tablespoon lecithin powder, non-GMO
1/3 cup raw virgin coconut oil, melted
Put coconut milk in blender, add soaked cashews, agave nectar, zest and vanilla and blend until creamy. Add lecithin and oil until incorporated, using a spatula to scrape down sides. Place in airtight container, chill for at least two hours until set.
Use a pastry bag to pipe or spatula to spread frosting over cupcakes. Garnish with orange zest. Can be stored in refrigerator for up to 5 days, or frozen for up to 1 month. Thaw as needed.

10 Ideas that Block Your Spiritual Path

I recently read an article written by Author: Marie-Elizabeth Mali

I really want to share this with you, my friends, my readers, because I have been doing this work for a long time, and in my humanism, I make mistakes every day.
In those mistakes I observe others in what may seem like a better way to be.
Not that I’m questioning myself or my teachings, but that I question, if there is some other way, something I may be missing.

When I read this article, I can admit that it was somewhat gratifying as I could hear others, see others, and feel others that I have witnessed, worked with, engaged with, and spent amazing amounts of time with, wondering, “Are their ideas more valid, am I missing something…..and why do I cringe when I hear certain things” Starting with #1.

If you are a person who does things they don’t want to in order to be liked, or because it is the “right thing to do”… this READ is for you. Enjoy!

Do you think spiritual people shouldn’t be angry?
Now that we are exposed to many paths through the magic of the internet, we absorb spiritual ideas from different levels of consciousness. What’s true at one level may not be true at the level we’re hearing it.

Here are 10 often misunderstood ideas that can block our deeper awakening.

1. Be a good person.
We don’t have to try to be good. The more we get to the truth of who we are, the more goodness we express. Covering self-doubt or self-loathing with a veneer of niceness makes us untrustworthy. Others can sense the fakery, even if they can’t articulate it. For example, when I call my mother because I should, the conversation stays superficial and I can’t wait to get off the phone. But when I call her because I want to, the conversation connects and I’m in no rush to leave.

2. Be selfless.
Trying to be selfless is a recipe for disaster. It’s like walking around with a sign on our foreheads saying, “Use me.” When Bill Withers sings it, it’s hot because the singer feels right with his desire to be used. When we’re trying to be selfless because we want approval, it’s not hot.

3. Your teacher, priest, rabbi, imam, or shaman knows better than you.
If your teacher isn’t teaching you how to uncover your own wisdom, get away. Teachers are necessary because they are further down the road. They see where you are and what you need for growth, but if they encourage dependency and leave you disempowered, nope.

4. You must always communicate with kindness and compassion.
About 15 years ago, I encountered “nonviolent communication.” While the technique itself has merit, the person using it said the nonviolent words while trying to passive-aggressively control the whole room. Spiritual communication techniques, if co-opted by covert needs, don’t make us less of an asshole. In fact, they make us more of one because we’re pretending to be all love and light when we’re not.

5. Spiritual means orderly and calm.
For control freaks (my people!), there’s a fine line between doing every action from a place of devotion, and micromanaging our environment to make it perfect before we can get centered. Yes, it feels better when the yoga mats all line up and the bed is made, but the universe couldn’t care less. Let’s stop outsourcing our need for order on God. Have you ever felt the holiness of a Prince concert at Madison Square Garden, every musician playing full out, the crowd screaming with joy? Have you seen the apparent chaos that is the natural world, the way it works without our intervention?

6. Your truth is what matters.
The need to assert our truth can also disguise a need for control. If everyone thinks their truth is the truth, then we compete to out-truth each other, sacrificing real listening and depth. When it comes from our deepest self that is one with everyone’s deepest self, truth just is. Nobody’s dying to hear what our egos come up with as our truth of the day, but many people are dying to feel connected at that deeper level where our shared truth resides.

7. You’re above messy emotions.
Emotions are not problematic, but our reactions to them are. I thought I was chill until I got feedback from a friend that he experienced a painful, high-pitched whine when I got uptight and clamped a lid on it. If we express our emotions in real time, they eventually come out less messy and pass like a cloud on a windy day. Down the road, we can choose when to express—not because we’re pretending to be someone we’re not, but because we can feel what each moment calls for.

8. Do nothing. God or the universe will bring you your good.
Sometimes it’s right to do nothing and wait for clarity, and sometimes it’s passivity and a refusal to take responsibility for our lives. We are not beggars waiting for crumbs from an unreliable universe. Our desires, if they come from our deepest self, are God’s desires. It’s on us to do the work to align with our deepest self and act from there. An external God has nothing to do with it.

9. What’s mine is yours.
In the grand scheme, yes. But if we’re letting folks walk all over us in the name of being spiritual, it’s time to learn to set boundaries . Being generous from a place of overflow is divine; being generous from the need to be liked is not. I once lent someone $5,000, though a little voice said not to, because I wanted to be liked. After paying a small portion back, she left town and never paid back the rest, even after getting a large settlement from her former job. I learned a good lesson: to listen to that little voice instead of my need to be liked.

10. Kill your ego.
For all my driven perfectionists (oh hey, tribe!), don’t punish yourself when your ego or shadow shows up. Don’t wield insight like a two-by-four toward yourself or anyone else. Freedom and awakening happen gradually, and we are already perfect in our own perfection. When we notice the next thing in an endless series of f*cked up things about ourselves, let’s welcome it and ask it what it wants, what fear it has at its core. Let’s celebrate that we now have more freedom to make conscious choices and be less of an *sshole, which is more than enough.

I hope you can grow from these 10 Tips, and always strive to do your best. And remember, perfection is a frame of mind.

In health and love,


Why I am not a Vegan

Many years ago, the term “vegan” was brought to my attention by this elderly hippie couple that lived next door to a friend of mine.  They were awesome humans, and they explained that their love for animals led them to stop eating them.   I asked what they ate, and it didn’t seem that different from what I ate except that they added a lot of soy-based faux-meat items to their diet (tempeh, soy chorizo, tofu, etc.).  I sort of wrote that off as being a religious belief and not about health.

Years later, when I became very ill, I came to the conclusion that I needed to eliminate the 6 “Know No’s” from my diet — no Dairy, Wheat, Sugar, Meat, Caffeine, and Alcohol — to halt all my symptoms of illness.  And it worked.  But it wasn’t until I became 100% raw for two years, living on pure greens and nuts, that my body made a huge shift.  I knew I had found the fountain of youth.  I knew that the results of eating this way showed that it is the BEST way to heal your body.  And I still believe and know it to be true.  

But as time passed and my new raw lifestyle became routine, many deficiencies began to appear.  My adrenals were shot, hormones were going wild, testosterone was non-existent, muscle tone was weakening, and I was aging fast.   I did blood workups that showed I was in a catabolic state (meaning that my body was becoming depleted), my body could no longer process certain foods and I was unable to produce hormones.  I had prematurely induced menopause.  Many health practitioners, ex-vegans and blood workers said I needed to introduce animal protein into my diet.   Very specifically, pasture-raised eggs, egg yolks, wild fish, organic free-range chicken, and good, non-GMO, organic, grass-fed beef.   It wasn’t easy for me because I’ve never been much of a meat eater, even before I realized that I was vegetarian/vegan.   But I ate what I was told, and I began to re-balance my body.
I learned some valuable lessons in my life.  And one lesson of health is that we are constantly changing.  What our body needs today is not a formula for what it will need tomorrow, and listening to our bodies is the key to good health.

I am not a vegan because my body tells me that it is not the ultimate solution for my good health.

In health and Love,



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