7 Tips in 7 Days: Eating Consciously, Day 1

One of the first steps to healthier eating is to become more aware of what and when you’re eating.

For most of us (me included), mealtimes can devolve into a handful here, a handful there … and before you know it, you’re full and you don’t even really remember enjoying food at all! One simple step to help break this pattern is to commit to lighting a candle before taking a bite, any time you have a meal or snack. This one small change has helped lead many people to seemingly effortless changes in their habits … simply by bringing awareness and focus to the food in front of them.

7 Days of Eating Consciously, Day 1

This is Day 1 of 7 Days of Eating Consciously tip … don’t miss the next one – use the button in the upper right of this page to subscribe to the blog!

NOTE: If you love the sea glass candle shown in the graphic, click here to see how to make one.

Cashew Cream Sweet Potato Mash

File this under “necessity is the mother of invention!” We don’t get much snow where I am, but we got a dusting yesterday. So, the roads closed right about the time I got to the bottom of my veggie crisper – oh, no!!

Lunch today meant getting a little creative with the giant (SERIOUSLY giant) sweet potato I had on the counter, and some cashews from the fridge. And it turned out AMAZING. Give this a try, even if it’s not the last food you have left in the house!
Cashew Cream Sweet Potato Mash


– 2 large sweet potatoes (or one freakishly large one – I think I had a 2-pounder!), sliced into 1-2″ chunks
– 1 tbsp coconut oil (or olive oil if you don’t have coconut)
– 1/2 cup water
– 1 tsp cinnamon
– 1/2 tsp cumin
– sprinkle of salt

Cashew Cream
– 1 cup fresh, unsalted cashews
– water
– 1 tbsp maple syrup
– 1 tsp vanilla
– 1/4 cup Dried coconut flakes, unsweetened (can be omitted)

Heat the oil in a large pan, add the sweet potatoes, sprinkle with the spices, stir, and brown for about 5 minutes. Add the water, stir, cover, and cook for about 20 minutes or until the sweet potatoes are soft.

IMG_1321In the meantime, in a high-speed blender (like Vitamix), add the cashews, maple syrup, vanilla, and coconut flakes, add water to come to just the top of the cashews, and blend until super-smooth and creamy, with no trace of the nuts.

When the potatoes are ready, put them in a bowl, and mash them with the cashew cream to taste. Top with a little more, just for fun.
NOTE: You will have leftover cashew cream, which is AWESOME. Use it as an amazing fruit topping, in smoothies, over any baked goods (bread, whatever), eat it straight from your bowl as a treat, or just make more sweet potatoes tomorrow!

Healthy Resolution: 2015

For me, resolutions about what not to do have never really worked. Likewise when I’ve focused on “what” I will or won’t do, as opposed to “why.” However, the healthy resolution below, made to myself many years ago, has brought vibrant health, sustained energy, and incredibly positive ripple effects into other parts of my life. Set aside the time to thoughtfully prepare your food (it takes less than you think, particularly once you get going), and consciously consume it. Your health and your life will change.

Commitment CandlesWant a reminder? I’m happy to send you a set of 6 of the small votive candles I light each time I start a meal at home or at work – a gentle push that reminds me to slow down and create and consume the food consciously. $15 includes free shipping within the continental US: Set of 6 Commitment Candles. Happy 2015, everyone!

Healthy Resolution 2015 - Jennifer Silverberg

Healing Herbs and Spices


Check out the fabulous health benefits associated with these healing herbs and spices! Of course, never discontinue use of medications without conferring with your doctor, but do help your body stay healthy and strong through the bounty of nature. For myself, I’ve learned that mixing clove and sage oils into coconut oil as a mouth-healthy “mouthwash” for oil pulling keeps tooth decay at bay – I’ve had no cavities for years, after decades of tough dentist visits!

Let me know what you find in your experience!

Almond Butter Dark Chocolate (wherehavethesebeenallmylife) Brownies!

Almond Butter Dark Chocolate Brownies!
Almond Butter Dark Chocolate Brownies - EatYourselfWell
These are SOOOOO delicious, made with whole, real ingredients, gluten-free, and couldn’t be easier to make! I like them made with 1/2 cup sugar, but if you like sweeter brownies, you can use the higher measure. Feel free to add coconut flakes, walnuts, or other ingredients – this is a great base for experimentation!

Mix together in bowl:

2 cups almond butter
3 eggs (I have heard that vegan egg substitutes work great; I have not tested them)
1/8 cup pure cacao or cocoa powder
1 tablespoon vanilla extract
1/2 – 1 cup coconut sugar
1/2 cup coconut milk
1/2 tsp sea salt
1 tsp baking soda

Then, stir in:
2 bars 70%+ cacao, roughly broken (I love Theo’s because it is organic and fair trade … and delicious!)

NOTE: use chocolate chips only as a last resort – they tend to melt into the batter and get lost, while the larger chunks make great chocolatey bits in the brownies!

Spread into 13 x 9 pan lined in parchment paper. Bake in 325 degree oven for 25 minutes or until firm, and top bounces back when touched.

If desired, garnish with homemade cocoa sugar: use a Vitamix to blend together 1/4 cup coconut sugar with 1/4 cup cocoa powder until super-fine (will start to float out the top of the blender vent holes). Sprinkle through fine mesh sieve onto brownies.

Cucumber Bruschetta Bites

Cucumber Bruschetta Bites - Eat Yourself Well

Cucumber Bruschetta Bites

Do you love the taste and crunch of bruschetta, but want to avoid bread? Give this simple recipe a try – you’ll be surprised!


3 large organic tomatoes
3 oz mozzarella cheese
2 tsp organic olive oil
6-8 organic basil leaves
Salt and pepper to taste
Two large organic cucumbers
1 tsp balsamic vinegar (optional)


Slice the tomatoes and mozzarella cheese into a tiny dice, and place into a bowl. Slice basil leaves into thin strips, and add to the bowl. Sprinkle with olive oil, salt and pepper and set aside.

Slice cucumbers in half lengthwise, and again across, to make 4 pieces. Use a spoon to remove the seeds (Do not discard! Add to smoothies, or plant to get MORE cucumbers!) to make a cucumber “boat,’ or slice across the cucumber to make discs.

Pile the tomato mixture into the cucumber boats or onto the discs, and serve!