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www.CSEcenter.org

including all creatures and our planet. 

Healthy foods include pure, whole-

some, soothing and easily digested 

foods. The best foods are those that 

are fresh, whole, in season, and 

organic. Eating in a way that supports 

the natural needs of the body calms 

the mind, strengthens the body, and 

gives the body maximum energy by 

reducing toxins from processed foods 

and sugars. 

There are endless nutritious 

meals that include fresh and organic 

vegetables, fruits, leafy greens, whole 

grains, nuts, seeds and legumes. These 

natural ingredients can provide a well-

rounded diet that includes a healthy 

mixture of complex carbs, high protein 

content, and healthy fats as well as 

vitamins, minerals and fiber. We have 

an abundance of support to help us 

make conscious food decisions—cook-

books, food blogs, healthy recipes, and 

once we get going, a boundless array 

of tastes, textures, and spices await our 

taste buds. 

When in its natural, balanced state, 

our body craves organic and natural 

foods free from preservatives and 

artificial ingredients—and packed with 

protein and calcium.   

Examples of calcium rich and 

protein packed foods:

Foods rich in calcium: collard 

greens, calcium fortified orange juice, 

turnip greens, tempeh, kale, soybeans, 

bok choy, broccoli, almonds and 

almond butter. A cup of cooked collard 

greens actually contains more calcium 

than an 8 oz glass of milk.

Foods high in protein: quinoa and 

other whole grains; beans, lentils  

and legumes; tofu and other soy 

products; nuts, seeds and nut butters; 

seitan, tempeh and other meat 

substitutes; and a variety of vegetables 

including broccoli, spinach, and kale. 

A cup of cooked quinoa contains 8 

grams of protein and includes essential 

amino acids. 

Expression of the soul is dependent 

on the body and the body is dependent 

on food. Eating consciously can serve 

as a vital foundation for a balanced 

lifestyle necessary to sustain our spiri-

tual journey. Our food choices expand 

beyond our own individuality and 

include all beings on Mother Earth.

Quinoa Salad with Mango  

and Black Beans

 

1 organic mango, peeled and diced small
1 cup chopped fresh organic cilantro
2 tablespoons organic red wine vinegar 
2 tablespoons organic grapeseed oil
2 cups cooked organic quinoa, cooled
1 ½ cup organic black beans, drained  

and rinsed
Combine the mango and cilantro in a 

mixing bowl. Add the red wine vinegar, 

grapeseed oil and stir to combine. Add 

quinoa and stir until everything is coated. 

Fold in the black beans.

  

Recipe inspired by Quinoa Salad with  

Black Beans and Mango by Isa Chandra,

www.theppk.com

 

Shelley Swan lives in Gilroy, CA with her 

husband and two young boys.  She is a second 

year student in Meru Seminary and regularly 

prepares meals at CSE.