staybasic

fall issue 01

We live in a very busy world, filled with so much to do and so much to consume. What I am slowly learning is that I don’t need all that busyness, and neither do my children.

My husband and I have always been minimalists – but then we had kids. One day about five years ago, I looked up to see our once modern, minimalist apartment was filled with trains, trucks, dolls, and other toys – and all their accesso-ries. It was too much. And to make matters worse, we were rarely home to use them – enjoying the park or a museum, soccer or the playground, instead.

At the same time, I was newly pregnant with number three, and knew we needed a big change. We made many transitions the past few years, but a few stand out as most important:

• Weoutgrewourspaceandsoldourapartment. We put 85% of our toys and knick-knacks in storage and quickly realized that we did not miss them. We gave away our TV for good.

• IreadthebookSimplicity Parenting by Kim John Payne. Even as a child, I was obsessed with decluttering and organizing. But when it came to my kids I got so much resistance from society, it always felt like a battle; it was the only area in my life where I didn’t follow my gut. With the guidance of Kim John Payne, I was reassured by research that my instincts worked and were important for our kids.

• WeenrolledourtwochildreninaWaldorfSchool, which came with a community of people who supported slowing down childhood.

• Andlast,butdefinitelynotleast,IfoundoutIwas allergic to gluten and started to pay attention to what I ate. I eventually had to also cut out soy and dairy to nurse my daughter, and also later experimented with eating a totally raw vegan diet for two years. I realized how tightly linked food is to my moods and clarity, which led me to start looking at what my kids ate.

Soherewearealmostfiveyearslater.Ifindthatgivingmykids the gift of simplicity is a practice, much like yoga. As my kids grow (they are 3, 6 and 9), I realize that the fast pace of the world affects our lives no matter what – the loud radio at the ice cream store, a neighborhood friend talking about the latest movie, toys that somehow creep into the house despite my best intentions, after-school activities. Even things I genuinely love – handmade toys, great industrial designs, kids’ artwork, books, and clothes – start to add up over time. I find clearing clutter is now a regular practice, and remembering to take it easy (“exhale moments”) sometimes need to be added to the day, just as one would schedule a dance class.

The one thing that most radically changed our household, and made the space to simplify overall, is food. I found that to truly eat well and affordably, we can’t do every activity and leave five minutes for meal preparation, or have so much stuff that we are always cleaning. I see how much my kids learn from trips to our farm share, helping plan the weekly meals, growing some of our own veggies, cooking in the kitchen, and sharing meals together.

We are not perfect by any means. My kids still want to eat cookies and donuts – sometimes I say yes, sometimes I say no, but more often I just try to make a healthy version that I can always say yes to.

When my kids do have processed foods, I know there will be a spike of energy and then a crash, and I mentally plan for those moments. The great thing is that over time and with conversation, my kids are becoming more aware of how different foods affect their bodies, and are learning the tools that they can later use to make good choices.

Soallthisleadsmeintothispublication,whichIwill producefourtimesayear.Somerecipeswillbefrommyblog, but there will be lots of new stuff too! In future issues, I will bring in some other foodies and simplifiers to share their insights.

Simplify! Eat well! And have fun this fall!

A letter from Mia

FEEDING OUR KIDS

Rhythm of Food

Vegan Lunch Ideas

Yummy Snacks

The Supplies

FEEDING OUR FamIly

Feeding Ourselves: Lunch on the Go

Kale

Sweets to Feel Good About

SImPly HOmE

Meal Planning

Getting out the Door

Clothes

StayBasic Fall: Issue 01

Copyright © Mia Moran, www.staybasic.com, 2012. This work is licensed under a Creative Commons Attribution-Non Commercial-NoDerivs 3.0 Unported License.

If you are interested in high- resolution versions of anything you see here, please contact mia(at)staybasic(dot)com.

The Rhythm of Food Fall is a busy time.

Moms shuffle kids all around town to school and activities.

Work projects kick into gear.

Farmers are busy harvesting and storing.

The cool air seems to encourage us to be “worker bees” – no matter what our work may be.

As always, we try to nourish our bodies with healthy food.

During these busy times, easy recipes and thoughtful plans make a big difference.

Each week I make a plan.

There are some constants —

Pancakes on Saturdays, oatmeal on Wednesdays, beans and rice on Mondays, soup on Thursdays,

dessert nights on Tuesdays and Thursdays.

I base our plan on what’s in season, work days vs. home days, school days vs. weekends.

I make a fairly detailed description of dinners for my reference, and try to create an abridged

version for the kids to make every Sunday.

(Breakfast, Lunch and Snacks are planned too, but more on that at another time).

Green Rice

Sweet Potato Fries

Baked Squash for Soup

Stuffed Peppers

mondayMoroccan Chick Peas

Green Salad, Green Rice

Tuesday Edamame, Carrot, and Corn Fried Rice

Radish and Cucumber Salad Fruit

Wednesday Veggie Garlic Pasta

Thursday Ratatouille over Quinoa

Spinach Salad Pear Tart

Friday Egg and Grits

Salad

mondayLentil Stew

Leafy Greens Salad Millet

Tuesday Sesame Tofu, Sautéed Bok Choy

Gomasio Rice, Chunky Salad Sorbet

Wednesday Beets, Sautéed Garlic Kale

Sweet Potato Fries, Corn Bread

Thursday Tomato Carrot Soup Garlic Bread, Salad

Apple Crumble

Friday Make your own Pizza

Salad

mondayBlack Beans and Brazilnut Milk Rice

Radish and Turnip Salad

Tuesday Asian Salmon over Rice

Sesame Cucumber Salad Apples and Honey

Wednesday Stuffed Peppers

Green Beans Salad

Thursday Squash Soup

Whole Grain Croutons, Salad Chia Pudding

Friday Make your own Bean Burritos

mondayRed Beans and Rice

Radish and Turnip Salad

Tuesday Pad Thai

Cucumber Avocado Salad Sliced Banana

Wednesday Fish Tacos

Radish Salad, Cabbage Salad Guacamole

Thursday Veggie Soup

Cheese Bread Pumpkin Pie

Friday Make your own Baked Potatoes

Broccoli Salad

week 01

week 03

week 02

week 04

We are indeed much more than what we eat but what we eat can nevertheless help us to be much more than what we areAdelle dAvis

.

,

Vegan School Lunch

Simple main course ideas still taste yummy three hours later.

Grains Quinoa, Radish, Cucumber Salad

Brown Rice, Edamame, Carrot Salad Pasta with Pesto

Soup (served with whole grain dipping bread) Squash Soup

Lentil Stew Potato Leek Soup

Wraps Avocado, Cucumber Sticks, Shortgrain Brown Rice wrapped in Nori

Chickpea Salad wrapped in Lettuce Shredded Carrots and White Bean Hummus wrapped in Whole Grain Tortilla

Sandwiches Almond Butter, Raw Honey, and Banana on Whole Grain bread

Black Bean Veggie Burger on Whole Grain Roll Avocado, Cucumber and Sea Salt on a Baguette

Easylunchbox

brown rice and veggie salad

Ingredients1 cup cooked Brown Rice1/4 cup chopped Cucumbers1/4 cup chopped Radishes1 tablespoon Apple Cider Vinegar 1 teaspoon Olive Oil A dash of Salt A dash of Maple Syrup

DirectionsMix the dressing ingredients. Toss the dressing with the rice and veggies.

make this your own. Carrots and beets would begreat if that is what is in your fridge. Add White Beans or Chickpeas for protein. Quinoa is a greatalternative to brown rice.

This is for one serving assuming you are using leftover rice.

squash soup

IngredientsAny type of Squash 2 Leeks 1 tablespoon Olive Oil Cumin A dash of Salt

DirectionsPeel and remove seeds from squash. Bake sqaush at 350° for 45 minutes OR Steam diced squash for 15 minutes. Slice the leeks and while squash is cooking, sauté them in the olive oil until translucent.Blend cooked leeks, squash, cumin, and water (1+ cups depending on desired consistency).

I usually make this for a weekend meal and send the leftovers for lunch one day during the week. I send it with whole grain bread that is cut to dip.

Lunchbox Extras

Dehydrated Fruit*

Homemade Granola*

* Recipes can be found at StayBasic.com

cashew cream

Ingredients 3 ½ cups Soaked Cashews1 ½ cups Coconut Water2 tablespoons Raw Honey1-2 tablespoons of VanillaDash of Nutmeg

DirectionsBlend in high-speed blender (such as Vitamix).

NotesI pack a small container of Cashew Cream and a separate big container of diced fruit that is half full, so the children can pour the cream over when they eat it.

Cashew Cream tastes great with berries, diced apples, diced pears, sliced banana, or even something like granola.

mango lassi

Ingredients 1 cup Mango 1 ½ cups Almond Milk 1 ½ teaspoons Raw Honey

DirectionsBlend in high-speed blender (such as Vitamix).

chocolate hemp shake

Ingredients 2-3 Bananas2 Dates2 tablespoons Raw Cacao 1 tablespoon Hemp Seeds2 cups Coconut Water

DirectionsBlend in high-speed blender (such as Vitamix).

NotesI buy lots of bananas. I peel them and freeze them when they are really ripe for when I want cold smoothies.

Hemp is a great source of protien.

I fill glass jars with smoothies and put them in my

childrens’ lunchboxes. If glass jars don’t work at your

school, I would look for a wide-mouthed bpa-free

container. And remind little ones to shake their

smoothie before opening it.

the logistics of school lunchstainless steel containers for snacks and sides

I have Kids Konserve in a variety of sizes and colored tops.

stainless steel container for warm food I love LunchBots Thermal Stainless Steel Insulated Food Container.

divided, bpa-free containers I use LunchBots Stainless Steel Containers for snacks and bpa-free plastic ones by EasyLunchbox for lunch.

reusable bags

There are so many of these now! Check out health food stores, Etsy, or make your own!

cloth napkins More durable, better for our planet, and my kids love seeing what pattern they get.

a flat wide lunch box to contain it all – personalized of course!

Love EasyLunchboxes! Simple and the perfect size.

glass jars for smoothies

sweetsRather than feeling like I am always saying no to my kids

and depriving myself, I try making sweets that taste good and feel good. With these, dessert sometimes comes before dinner!

Cookie recipe coming in Issue 2: Winter.

gluten-free and vegan banana muffins

Ingredients1 cup Brown Rice Flour1/3 cup Hazelnut Flour3/4 teaspoons Salt1/2 teaspoons Baking Soda1/4 teaspoons Baking Powder1 3/4 cup Mashed Banana5 1/3 tablespoons Coconut Oil1/4 cup Maple Syrup

DirectionsMix dry ingredients in a bowl.Mix banana, coconut oil and maple syrup in a blender.Add mixture to dry ingredients.Pour in cupcake tins greased with coconut oil.Bake for 45 to 50 minutes at 350.

raw macaroons

Ingredients3 cups Raw Coconut Flakes1 cup Raw Cacao Powder1/2 cup Raw AgavePinch of Sea Salt1 teaspoon Vanilla

DirectionsPut all ingredients in a bowl.Mix with hands until well integrated.Make bite size balls.(Refrigerate for an hour if mixture is too soft to make into balls)Keep in refrigerator for up to a week.

You can also make these with almond meal instead of cacao. With the almond meal version, I add extra vanilla to taste.

One cannot think well, love well, sleep well, if one has not dined well.– Virginia Wolf

.... important for all parents out there who think they are doing a great thing by putting their kids first at all times. your well-being is of utmost importance and when you eat well, you are being a great teacher.

1/5 ProteinRawSproutedSeeds Cooked Lentils Tofu Garbanzo Beans

1/5 GrainsCooked Quinoa RawSproutedQuinoa Brown Rice Millet

1/5 Colorful VeggiesCarrots Beets CucumberAvocado Radish Turnips Squash Tomato Celery

2/5 Dark Leafy GreensSpinach Kale Parsley PeaShoots Lettuce Collards Chard Mache

Dressing

Asian Almond Dressing

Ingredients

5 Tablespoons Almond Butter

1 Tablespoon Apple Cider Vinegar

1 Tablespoon Honey

1 Tablespoon Tamari

2 Tablespoons Sesame Oil

1 Tablespoon Lime Juice

Directions

Blend in high-speed blender

(such as Vitamix).

Lunch in a JarInspired by a friend, I have been packing my lunch in a jar then pouring it into a large bowl when I am ready to enjoy it.

What a great way to keep greens crisp!

Play around with this. The only real rule is to add the dressing and protein first, so leafy greens and grains won’t get soggy.

Tia T’s Tomato Dressing

Ingredients

1 Big Tomato

3 or 4 fresh Garlic Cloves

1 full sprig of Rosemary

1 tablespoon of Red Wine Vinegar

1 teaspoon Maple Syrup

2 tablespoons Olive Oil (extra virgin is a little too bitter)

Directions

Blend everything but oil.

Slowly add oil, allowing to emulsify.

Directions

Blend in high-speed blender

(such as Vitamix).

Creamy Cashew Dressing

Ingredients

1/2 Cup Raw Cashews

(soaked for 5-8 hours)

1/2 Cup Water

1/4 Cup Olive Oil

2 Tablespoons Lemon

2 Tablespoons Dulse Flakes

1 Tablespoon Brown Rice Miso

Directions

Blend in high-speed blender

(such as Vitamix).

I love kale!

I love to drink it, eat it raw, cook it, and dehydrate it.

Oh, and I love to grow it!

Dinosaur Kale, Flat Kale, Russian Kale.

Kale is packed with antioxidants, which help neutralize harmful free radicals in the body.

One cup of chopped raw kale provides more than 100% of the daily value of vitamins A, C, and K.

Anyone who is skeptical, start with chips!

Kids can become fans too!

green juice

Ingredients A bunch of dark leafy greens (7-10 leaves of Kale, Chard, Collards, or Spinach)2 stalks of Celery1 Large CucumberOne Lemon (rind off, seeds ok)One Apple (whole thing cut, core is ok)

NotesIt tastes really good to add mint, or a large handful of parsley or cilantro.You can substitute lime or grapefruit for lemon.Switch up the greens.Always aim for organic.Greens are actually really easy to grow.

cheezy kale chips

Ingredients1 cup Red Bell Pepper, seeded and chopped1 cup Cashews3 tablespoons Nutritional Yeast2 tablespoon Coconut Nectar1 tablespoon Olive Oil½ teaspoon Salt4 tablespoons of Water1 large bunch of Kale, cut off of stem into bite size pieces

DirectionsPut kale in a large mixing bowl. Mix everything else, but the hemp, in high-speed blender. It will look like mustard.Pour mixture over the kale and use your hands to massage the sauce all over the kale.Lay kale on dehydrator screens, sprinkle with hemp, and dehydrate for 4-8 hours until crispy. (Overnight is fine).

I always make 2-3 bunches at a time.

kale salad

Ingredients 5 cups Kale sliced into very thin strips 1 tablespoon Cider Vinegar ½ teaspoon Sea Salt 1 tablespoon Coriander 3 tablespoons Nutritional Yeast 5 tablespoons Hemp Seeds Juice from 1 Lemon 2 cloves of Garlic pressed 2 scallions minced 2 tablespoons Olive Oil

DirectionsMassage kale with vinegar, salt and lemon.Add all other ingredients, but olive oil, and mix well.Add olive oil when ready to serve.

autumn vegetable soup

Ingredients2 Leeks diced1 Onion diced4 cloves of Garlic diced1 Delicata Squash or half of a Butternut Squash diced3 small Potatoes diced5 Carrots diced2 Golden Beets diced8 Kale leaves diced 2 cups chopped Green Beans2 tablespoons Olive Oil64 ounces Veggie Broth1 tablespoon Brown Rice Miso1 tablespoon Tamari

DirectionsSauté the onion, leeks, and garlic in the olive oil for 5–10 minutes in your soup pot.Add stock and miso and bring to a boil.Add the rest of the veggies and cook until the carrots and beets are done.Add the tamari.

Have nothing in your houses that you do not know to be useful or believe to be beautiful.– William Morris

a drawing basket that moves

Toys made with care

Uncluttered shelves

Window seat for reading in kitchen

a Game of marbles on the Kitchen Floor

Meal Planning

This fall, I am experimenting with three new ways to simplify our home — three small doable changes. So far so good.

Less Clothes

Bags for each Activity1

2

3

Bags for each ActivityThis idea does not seem like rocket science, but getting out the door has always been a stress point for all members of our family, so I needed a better system.

I bought 8 plain canvas bags and some ribbon.

There is a ballet bag for my daughter — everytime her leotard gets washed, it goes back in the bag, not in the drawer.

After my children practice instruments, their books go back in their bags.

When we leave for school or an activity, it is really easy to find what we need.

1

Less ClothesI have not had to buy too many clothes for my children.

We have had lots of hand-me-downs and generous relatives. Because it was not something that I was buying, I did not really ever think about just how

many dresses my girls had – and so, too many choices.

This summer when we travelled, it dawned on me how much easier life was with fewer clothes (and less to wash). So this year I really pared down.

I chose a color scheme for each child. Having that in mind really helped me when I weeded out clothes for those who had too much, and went shopping to fill in the gaps.

My biggest surprise was pajamas... how did we get so many? A holiday dress or a few too many shirts that I really like go in the basement,

so I can switch those items as needed.

2

8 leggings/pants 5 tunics/dresses 8 t-shirts 2 sweaters

7 pairs socks 2 tights 9 underwear 2 under tanks 2 night outfits

1 Rain Jacket 1 pair Rain Pants 1 Fleece Jacket 1 Down Vest 1 Winter Coat 1 pair Snow Pants

1 pair sneakers 1 pair mary janes 1 pair (rain/snow) boots

6 pants 6 short sleeve t-shirts 6 long sleeve t-shirts 3 sweaters/sweatshirts

7 pairs socks 7 underwear 2 night outfits

1 Rain Jacket 1 pair Rain Pants 1 Fleece Jacket 1 Down Vest 1 Winter Coat 1 pair Snow Pants

1 pair sneakers 1 pair slip on shoes 1 pair (rain/snow) boots

OrLy’S COLOrS

GIrLS

BOyS

PErLA’S COLOrS

fELIx’S COLOrS

Meal PlanningI plan each week every Sunday.

There are a few constants, like beans on Mondays and soup on Thursdays. I only plan the weekdays, and I make a point to create new foods or more time-consuming

foods on the weekends, and really have fun with them.

I tried the Simplicity Parenting suggestion to pick a food for each day of the week and stick with that — pasta on Mondays, soup on Tuesdays, rice on Wednesdays, etc —

but it felt too rigid for me, so I went back to doing as I pleased each day. After a while I realized that it was stressing me out — I was going to the grocery store

more frequently, spending more money, and getting more food complaints from the peanut gallery than usual.

So came this hybrid.

3

In the tapestry of childhood, what stands out is not

the splashy, blow-out trips to Disneyland but the

common threads that run throughout and repeat:

the family dinners, nature walks, reading together

at bedtime, Saturday morning pancakes.

Kim John Payne, author of Simplicity Parenting

See you this winter! Issue 2 will have contributions from other foodies and simplifiers.

In the meantime stay connected at staybasic.com.