Time to Say Goodbye

Reflecting on this, my last article for Sarah and Health and Happiness, these past 6 years have flown while at the same moment hold the spirit of a lifetime. Each post was written in the context of exploring, experimenting, assessing, integrating- and always questioning - for myself and others.

The world has changed, you the readers have changed, I have changed and always, our knowledge of food, nutrition and health is an ever changing opinion. The ‘latest’ information of 6 years ago may now be outdated, forgotten, taken forward or embraced by the mainstream. What I would like to leave you to consider, and hopefully pursue for yourselves, are areas that resonate with me, those that I feel are important and may very well stand the test of time.

In my first article - June 2011, I wrote about eating locally and in season and shared this photograph-the bounty of a previous year from my garden in the UK. At that time, having moved back to the US part time, the summer farmers’ market provided welcome fresh produce to this garden-less visitor. Fast forward to 2017, the farmer’s market here has grown, thrived, expanded to other locations and has become a place to socialize and learn -an important food trailblazer in the community. Here now full time and no longer a visitor, I again have my own garden though it will be a while before it produces the abundance pictured below that still makes my heart sing. Thank goodness for the farmer’s market!

Throughout previous articles, the topic of managing blood sugar was discussed. This has always been an area of interest for me and continues to draw the attention of medical and complementary professionals. It seems to underline many chronic health issues and though there are various opinions as to the how of its management, there is more than one approach. Try to avoid ‘fad’ diets, those that eliminate entire food groups. Pay attention to inflammatory causing foods like gluten, dairy, alcohol, too much salt, fat, sugar, caffeine and too much animal protein. Balance your plate with more plant based foods: fruits, vegetables, grains, beans and good fats. Listen to the experts and always to yourself.

What are other things you can choose to do? They all contribute to health-or lack of it:

Decrease stressful events –start by turning off the news-watch a happy movie while eating if you enjoy it. Understand the sources of the foods you eat. Find out which of the foods you consume are sprayed with pesticides, irradiated or genetically modified. Grow your own and feel confident with suppliers. Prepare and cook many meals. Choose to eat them with much-loved family and friends. Exercise in a way you enjoy, meditate if it feels right or read or listen to music. Find ways to enjoy work, leisure time, home, family, companions, pets, and hobbies-your life. Figure out what doesn’t make you happy-it takes you a long way to knowing what does. Tune in and learn to trust yourself and your inner wisdom. Health starts there.

My final recipe is one that I’m preparing for my last herb meditation group of the summer which takes place in the morning. In the group we meditate together with an herb that is chosen by the leader of the group-a wise and knowledgeable local herbalist. We’ll meet after to celebrate and share a meal. This is a very special time and warrants a special recipe-as do you. Thank you for taking the time to read my thoughts over the past 6 years, for inspiring me to write them and for your commitment to health and wellbeing. My love to you Sarah, for your patience, support and love. You are a beacon of light guiding us all to health and happiness.

With blessings and love,



Celebration Quinoa and Tempeh

with Pickled Onions and Tahini Orange Sauce

This was well received and enjoyed at our plant medicine celebration!

Serves 4 generously

1 cup red, white or tri-color quinoa or a combination

2 cups water or stock

2 shallots cut into strips

1 sweet potato cut into cubes

1 tomato, sliced and quartered-golden heirloom looks lovely

2 small beetroot-washed, ends trimmed and sliced

package of tempeh, sliced

1 avocado


sesame oil

coconut oil

olive oil

1 red onion for pickled onion


1 orange

Place beetroot and sweet potato separately on an oiled baking sheet, toss with a little olive oil and roast at 190C (350F) until soft.

Rinse quinoa and put into a saucepan. Turn on medium heat and toast quinoa, stirring occasionally until dry. Add water or stock-a little sea salt and stir once. Cover with a lid and bring to a boil. Lower heat to a simmer - do not stir. Once all the water has been absorbed, you can fluff the quinoa with a fork. Leave covered until other ingredients are ready.

While quinoa is cooking-place shallots on a small baking tray, sprinkle with olive oil and a little sea salt. Roast in oven at 190C (375F) until shallots are golden. Beets and sweet potatoes should be finishing around same time if started when quinoa goes into saucepan.

Heat a large frying pan, add 1TBS each coconut and olive oils. When oil is heated add tempeh slices, cook for about 2 minutes or until golden brown on underside and turn over, cooking until golden on other side. Remove from heat, toss with a splash of sesame oil and tamari. Set aside.

Tahini sauce:

Mix about 2-3 TBS tahini with orange juice, a tsp sesame oil and 1-2 tsp tamari. Add a little water if thick until the consistency of cream-this can be done ahead.

Pickled onions:

Thinly slice red onion and put into a bowl with a TBS sea salt. Massage until liquid is released, rinse and squeeze until fairly dry-repeat. Then place in a bowl with1/4 c lemon juice and a TBS salt, mix and let set for 20 min. Rinse, squeeze dry and repeat until onions are pink. Rinse, squeeze dry (I press in a strainer), place in a covered container. Use immediately or refrigerate overnight. Onions will keep in fridge for a couple of weeks.

To assemble:

Find a nice serving dish or wide shallow bowl. Start with quinoa and top with shallots, sweet potatoes, beets, tomato, tempeh and slices of avocado in whatever fashion you like. Place pickled onions in center and decorate with herbs and pea shoots if desired. Be creative-serve with toasted seeds or nuts and tahini sauce for people to help themselves.

Please feel free to contact me at sharynsinger@btinternet.com.