Smoothies are such a fantastic way to get the vitamins, minerals, and fiber from lots of fruit without eating it straight up. Even pure fruit juice on its own can be a massive straight shot of sugar to your system, have you ever felt a crazy rush after some really good juice? I remember the first fresh carrot-apple juice I had, years ago. I grabbed it as a healthy breakfast before running to class. It was like a cup of delicious candy and I immediately felt like I'd had a cup of the best coffee ever.. so alert! so energized! OMG what is this magical liquid that has given me super human strength?!.... Unfortunately for me, it was followed by a terrible crash. I was shocked! Yes, it is packed with great things for you like you've just had an entire bunch of carrots and a couple apples but all that sugar in your system is hard on your liver and without the fiber from the plant it is a jolt that is harder to process and can cause spikes and crashes in blood sugar and mood swings. The fiber from your smoothies helps soften that delicious sugary blow. What's even better than a smoothie? A smoothie popsicle! I found some really affordable popsicle molds at IKEA and decided high summer temperatures call for some popsicles on hand. They are tasty and nutritious and make a great snack.

smoothie pops

• 1 cup orange juice
• 1/2 cup almond milk
• 1 ripe banana
• 3 large fresh strawberries
• Optional: a handful of fresh spinach, greens powder, vegan protein powder (my favorite is PaleoMeal-DF -- make sure it is marked DF, otherwise it is not vegan), chia seeds

* You could use any fruit you like, fresh or frozen, but the bananas really lend the sweetness you're looking for from a popsicle, ripe is best. Frozen mangos in place of strawberries will give you a creamier bar or add a drop of vanilla and omit strawberries for an orange-julius bar. Sub a strong batch of your favorite herbal tea for some of the OJ or almond milk for added herbal goodness.

Blend all ingredients together then pour into your popsicle molds. Allow to freeze solid, gently remove from mold (running the outer plastic part under warm water helps release it), and enjoy!

Cauliflower made tasty

My Mom loves to bring me veggies when she visits lately, a super treat for me as I am a chronic eater-outer and have a Bachelor's fridge, most days. On her latest visit, among the variety she brought cauliflower, my least favorite veg. It has been 20+ years of living the veg-life so I do adore most veggies, and when done right cauliflower is on that list, I just rarely give it a shot. There is a tahini cauliflower dish at Pita Jungle that I adore though so that was the inspiration today. 

** BONUS: a head of cauliflower has 11g of protein (The same amount as half a can of chickpeas) , loads of vitamin C, a good amount of vitamin B-6, along with some good iron, calcium, magnesium, only 145 calories and 12g fiber! PLUS cauliflower is rich in DIM, a phytonutrient that has been show to help fight cancer and balance hormones. 

Easy Garlic Tahini Grilled Cauliflower  

• 1 head cauliflower, chopped into bite sized pieces
• juice of 1 lime
•  2tsp garlic powder
• 2 Tbsp tahini  
• pinch paprika
• salt to taste

heat up your indoor grill (go get one, seriously, your tofu and veggies will be off the charts) for a few minutes then place the cauliflower pieces on the grill, squeeze half of your lime juice on the florets, close 'er up and wait. I grilled mine for about 10 minutes, you want the texture to be soft and a bit of charring.

While waiting for the grill, whip up your sauce in a medium sized bowl.  Just stir together the tahini, remaining lime juice, paprika, garlic, and salt to taste. Spoon the cooked cauliflower into the bowl and toss in sauce, eat it up, yum! 

Movin and a shakin..

Big changes are on the horizon for us at Strawberry Hedgehog! We've had a wonderful influx of new wholesale customers, we've had unpresidented success at the Saturday Soap Shop, sales at Arizona Whole Foods are booming and we are feeling pretty great about our hard work paying off and our awesome products being so well received. THANK YOU!! 

New Packaging! We are working on some fabulous new packaging, thanks to the wonderful artistry of Stacey Newlon (you may also know her as a dedicated animal activist around Phoenix, one of our beautiful Soap Gnomes, the artist of the hedgehog mural at the Soap Shop, or her teaching at Pinot's Palette in Paradise Valley!) I can't wait to show them off but had to put a teaser here to pique your curiosity and let you know to be on the look out for our new look!

New Location! We are also moving this summer! That's right, two years at our first official Soap Shop and we have already outgrown it! Keep your eyes and ears open to see where we have landed. We have had some ups and downs searching for the perfect spot but we have found it in an unexpected spot, very close to home but in an easier to access, larger, and what will be a bit fancier space! I can't wait for the big reveal but for now.. just know we are in-flux and please be patient with us. Be sure you follow us on instagram for daily updates and inspiration or facebook for less frequent but equally great news. All through June we will have great deals to clear out product at the Soap Shop so be sure you're stopping by every Saturday to stock up on something new! Thanks for all of your help making so much great change happen. We couldn't do what we love without you! 

New Soap Club Options! It is our 8th Summer for the Soap Club! How cool is that?! In order to keep it fresh we are bringing back the monthly payment system. Check it out here: http://strawberryhedgehog.com/soap-club

Lavender love!

The lavender bushes in my back yard are my absolute pride and joy. They are bursting with color and magnificent scent and is a favorite treat for the neighborhood bees. Of all of the many herbs, fruits, and flowers that I work with lavender is by far my favorite. Why, you ask? As if its beautiful spears of tiny purple blossoms were not enough, it is by far the most versatile as far as aromatherapy and general use is concerned. It is my most popular scent for all of my body products I've made throughout the year from handmade soaps and hydrating mists to scrubs to bath salts. Lavender is the essential oil I most often diffuse in my own home for relaxing and soothing aromatherapy. Lastly, lavender is a fabulous ingredient that stumps even the best foodie when cooking for that little something extra to set your goodies leaps and bounds beyond the rest.

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Lavender, a cousin of the mint plant, has been used and highly valued for centuries as a balancing, soothing, relaxing perfume, for its antiseptic and sleep-inducing properties. It is known that it was used in ancient Egyptian perfumes and the dried buds were scattered across midevil castles as a deodorizer and disinfectant. During the time of the great plague in Europe lavender oil was used to ward off the plague which may have actually helped as lavender has bug-repellent properties so it could have kept away the fleas that spread the bubonic plague. Lavender's rich history sets it apart from other flowers, as does its unique scent being a flower with an herbaceous scent and having the ability to both relax and gently stimulate. It is used today in fancy French cuisine and at the finest spas.

While I am neither fancy nor French I can share with you the recipes I have come up with through much trial and error that incorporate this amazing flower. It brings a soothing quality to whatever you use it in, I hope you will give it a try!

Easy Peasy Lavender Tea (hot or iced):

Add 1 part lavender buds to every 5 parts black or green loose leaf tea. Pour boiling distilled water over your blend and cover, let steep for 3-5 minutes and strain.

For iced tea pour the hot tea over plenty of ice, add a fresh sprig of lavender for added flair and garden charm (this would be great for a party). *** make sure you're using ceramics or heat resistant glass or being SUPER careful as hot stuff pouring into iced glass can shatter and burn you. ***

For hot tea just pour into a teacup and enjoy!

*For an added burst of lavender add a drop of lavender essential oil to the leaves (not to your already brewed tea! Never add essential oils directly to a water based liquid as it will never mix and can cause damage to mucus membranes -- your throat,  your esophagus, your tummy lining -- I know some eo companies advocate this but they are wrong. period.), this is also delicious when blended with 1 part mint leaves or 1 part rose petals for every part lavender buds. Yum!

Where can you find dried lavender buds? Check out the bulk herb section at your local grocery store. I know they are sold in the bulk section at my local Whole Foods as well as my local Sprouts Market. Locally in the Phoenix area I would recommend Loose Leaf Tea in Phoenix and Ahwatukee, Tangled Roots Botanicals in Glendale, and Desert Sage in Chandler.

You may be wondering "What are those amazing looking cookies with the iced tea??" Those are my super secret recipe that I am disclosing just for you! They have been a huge hit at every pot luck I've ever been to and every party I've ever had. Perfect for every occasion, they are my vegan aromatherapy cookies - Lavender Lemon Sugar Cookies. If you have tried my cookies or decide to make them let me know what you think!

Lavender-Lemon Sugar Cookies

• 1 3/4 cups all-purpose flour
• 1/4 cup whole wheat pastry flour
• 1/4 tsp salt
• 1/2 tsp baking powder
• 1/2 cup Earth Balance or any vegan margarine
• 1 cup vegan granulated sugar (or pulse some turbinado in the food processor)
• Egg Replacer (2tbsp water mixed with 1 1/2 tsp EnerG Egg Replacer)
• 2 tablespoons soy or rice milk
• 2 tsp good vanilla extract
• 1 tbsp lemon juice
• 1 tsp dried lavender buds
• 1-5 drops lavender essential oil
• 1-5 drops lemon essential oil
• * Makes ~2 dozen.

1. Whisk together dry ingredients (flour, salt, baking powder, and lavender buds) in a medium bowl.

2. Cream margarine, essential oils and sugar with an electric mixer, I always use my food processor. If you are unsure of the lavender flavor keep it to fewer drops, any more than 5 makes it a bit overpowering but 1 is a too subtle for me so play with it and find what is just right for your taste. (Again, this is safe to add essential oils to because you are blending it with an oil -- the margarine -- that will disperse it, unlike a water based liquid.)

3. Mix your egg replacer and set aside - do not make too early or it will not be as effective.

4. With food processor or mixer running add the dry ingredients a cup at a time and mix until well incorporated.

5. With the mixer running add the vanilla extract, egg replacer and soy milk and mix until it is a consistent dough.

6. Line a baking sheet with parchment paper and roll the dough into small balls that are slightly flattened (they will not spread much during cooking).

7. Sprinkle cookies with turbinado sugar and gently press in a few dried lavender buds on top for garnish.

Bake in a preheated oven at 350 degrees for 10-12 minutes. Bake until very lightly golden; do not allow to brown (unlike conventional sugar cookies they will not be as golden due to no eggs, for more yellow color add a pinch of turmeric to the dough). Remove from the oven and cool on a wire rack. Enjoy!

What else can you do with your lavender? Add a pinch of dried buds or a drop of essential oil to a shaker of turbinado sugar for a lavender-licous addition to any fruit salad, tea, or coffee. Try adding a drop of the essential oil to a batch of vegan chocolate ganache (8oz vegan dark chocolate whisked into 1/4 cup boiling soy milk) for a decadent truffle rolled in cocoa powder or use as is as a frosting.

Lavender is wonderful for you inside and out! It will make your taste buds smile just as much as it will relax your body and balance your mind. I highly recommend diffusing lavender in your house to help you sleep peacefully or calm your thoughts - just add a few drops of essential oil to a pot of steaming water or to your oil diffuser.

Another great use for lavender essential oil is as a relaxing fabric scent. Add a few drops to your unscented laundry detergent to transform your chores into a time to relax. Try diluting the essential oil in any veggie based oil or getting my lavender body oil and put a drop on your pulse points for relaxation during a particularly difficult time (if you are anticipating a test or work evaluation). Add some essential oil to distilled water in a clean spray bottle for a relaxing sheet spray or facial mist.

Did you find any of this useful? How do you use lavender? I would really love to hear what you think! Thanks, I hope this will give you a few ideas of how to incorporate this wonderful little flower into your daily life for a sweet treat or body treatment. If you are interested in lavender body products, I use only 100% pure essential oil for the most aromatherapeutic bang for your buck and the most pleasant natural scent. Please check them out and let me know what you think. Thanks! Have a beautiful week. More next week..

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Want to try our Lavender-Love Soap Set? >> Check it out! 

Malty waffles for two

We just got great news that the film my boyfriend, Matty Steinkamp, and I made called Play The Documentary, will be screening as an official selection at the Phoenix Film Festival April 9, 10, and 14! This calls for celebratory breakfast and nothing says "hooray!!" quite like homemade waffles. 

Please visit PlayTheDocumentary.com to learn more about this exciting film to inspire people to play music and recognize the importance of music education in public schools. 

I am a total newbie to waffle making but for the New Year I bought myself a cheapie waffle iron to fulfill my dream of delicious homemade vegan waffles. Since then I've made a few delicious batches but I always make too much batter. I reigned in my tendency to cook for a vegan army and made some celebratory waffles for two!  

Ingredients: 

1 cup almond milk  

1 1/2 Tbsp malt barley syrup

1 1/2 Tbsp canola oil

small swig of Apple cider vinegar

1 cup whole wheat pastry flour  

1 1/2 tsp cornstarch

1 1/2 tsp baking soda

pinch of salt  

Earth Balance, organic maple syrup, and fresh nasturtiums and pansies for pretty and tasty garnish

Heat up your waffle iron. Whisk together your liquids, be patient, the malt barley syrup is super gooey but worth the wait. Once combined add the flour, starch, baking soda, and salt, whisk gently until combined (some lumps are fine, you don't want to over mix or the waffles get tough). 

Pour about one cup batter on your 6 inch waffle iron, following the manufacturers directions. Mine take about 10-12 minutes on medium heat then I switch to high heat for the last couple minutes to crisp up the outside. Generally, waiting until your waffle stops spewing steam is the best way to see its done or almost there. Gently remove your waffle, smother in earth balance and maple syrup and sprinkle with edible flowers. Happy celebrating! 

4 ingredient Banana nut cakies

1 cup whole wheat flour  

1/2 cup chunky almond butter

2 ripe bananas smashed  

2 Tbsp good maple syrup

Optional: Half a dark chocolate almond bar broken up

sea salt to taste 

Preheat the oven to 350 and line a baking sheet with wax paper. 

Mash your nanners, mix in the maple syrup and almond butter (I love the Trader Joe's brand), until smooth, fold in the whole wheat flour until fluffy then toss in your crushed up chocolate bar. Spoon onto your baking sheet in a cookie-ish shape (they won't move much or rise too much). Bake 12 minutes then put on wire wrack to cool 10 minutes. You're going to want to eat them all and they have good protein (3G/cookie) and fiber so I won't judge. 

Join us for Holiday Workshops!

I'm so excited to have the new round of workshops available! We start this Wednesday with some basic herbal lessons for wellness. Come make Fire Cider to boost your immunity and Elderberry syrup to sooth cold symptoms and speed healing! You will get these two take homes plus loads of great info on other herbal techniques including nourishing infusions and tinctures. 

This Friday I am bringing back one of my all time most requested workshops, Natural Perfumery! We will learn about making your own extracts, essential oils and their various benefits as well as blending techniques and dilutions. You will have access to my wide range of essential oils and leave with your own roll on and solid toxin-free custom perfumes! 

Your Holiday decor is lacking without your handmade painted sign with adorable ornaments hanging from it! Join us for a fun  and relaxing evening of painting with artist, Stacey Newlon,  vegan snacking and tasty beverages by Strawberry Hedgehog and all of the aromatherapy your heart desires. 

Last but not least of the holiday workshop whirlwind is the Gifting From Your Herbal Kitchen workshop! Learn how to make heart felt and healing gifts from your kitchen, you will bring two items home that you can easily reproduce for gifting to friends and family! 

Broccoli Almond Stir Fry

I'm trying to up my in take of broccoli for its high protein and antioxidant powers. Here is tonight's broccoli packed creation.  

Ingredients: 

head of broccoli, chopped

quarter onion, diced

celery, chopped

two carrots, shredded

half cup raw almonds

handful of edamame noodles

dash of soy sauce, Chinese five spice, garlic powder, ginger powder

tsp crushed ginger

drizzle of toasted sesame oil

roasted sesame seeds

squeeze of lemon

Sautee onion, celery, ginger, and other spices in a bit of canola oil until onion starts to get translucent. Add broccoli and soy sauce and pour boiling water to cover. Place noodles on top and cover, let simmer and steam a few minutes until they start to soften. Fold veggies and noodles together, top with carrots and almonds and cover again about five minutes so liquid soaks into noodles and reduces. Add lemon juice, sesame seeds, and drizzle of sesame oil before serving. 

Golden Tater Soup

It has been chilly the last couple days so I decided we needed some serious comfort food and this tater soup exceeded expectations. Enjoy! 

Ingredients: 

1 onion diced

2 carrots chopped

3 celery ribs chopped (including leaves) 

4 golden potatoes

1 cup sauerkraut  

pinch of fresh dill, fresh parsley, dried dill, lemon pepper, garlic powder, lavender buds, and salt and pepper to taste  

Sauté the onion, carrots, celery, and garlic powder in a couple Tbsp olive oil with a pinch of salt until onions are transparent. Microwave golden taters about 8 minutes then cut into eighths and put into the veggies. Pour enough boiling water In the pot to cover it all, add spices and let it simmer about 15 minutes. Stir in sauerkraut and add salt and pepper to taste. Garnish with fresh herbs and pat yourself on the back for your culinary victory! 

Sinus issues

The weather shift has everyone around me sniffling and I've had some sneezing lately, myself. Runny nose and sneezing are both your body trying to expell something, whether it be an infection or allergen. This can be more difficult when your airways get inflamed and swollen, as we all know. One of my favorite allies in this struggle is eucalyptus essential oil! A hot shower with our eucalyptus-lime soap goes a long way to open up airways and speed that process along, relieving the symptoms of allergies and cold. Grab a bar from any AZ Whole Foods, order online (click shop above), or stop by the Saturday Soap Shop or any of or upcoming events (see previous post). Take care! 💕🌿💕