Setting the Table


My mother always told me, “ Food is the best way to a person’s heart.” There is so much value in this expression. The act of preparing and eating a meal together grows our social and cultural connection. With every bite we are developing our very own healthy relationships with food. This tremendous daily gift plays an essential role in promoting a greater state of overall well-being.

Food carries an insurmountable variety of medicinal properties. It’s the best medicine, second to laughter and Penicillin. There is a bevy of information out there, from tons of well information beings who are more than happy to share in their knowledge about what concocted dietary habits and resources can best serve your health goals. Yet, without changing anything, I invite you to personally consider, “When was the last time you prepared and shared a meal with someone?” How did that make you feel, and how can that experience serve as a precedent for what healthy dietary behaviors you bring forth with the next table setting? ”

What we eat plays a big role in cultivating a healthy relationship with food, ourselves, and our world view. On the flip side, how we choose to go about eating, has the potential to heighten our already chosen dietary programs. Regulating meal times, for starters, can provide tremendous biological ease, as it regulates and provides our systems with rhythm. Coming together to prepare and share a meal gives us a sense of security that naturally carries into easing our nervous system, making mealtimes not only more enjoyable, but also easier on our digestion.

By regularly sharing in the act of eating, we are choosing to grow a healthy relationship with food. Seeing our consumption behaviors play out in a social setting can help us to acknowledge the pros of our eating habits, and provide models of support for where we may fall short. Trying new foods, and giving ourselves a break to actually enjoy a meal and good company with no deadlines has amazing social benefits as well, just as the French, who celebrate a nice long meal! Mealtimes provide an atmosphere where people can feel connected, and opening to connection. The act of sharing strengthens trust, empathy, and gratitude within all of us. The social skills and culinary delicacies we learn at the table brings about a deeply enriching element to being in good health.

Here’s a healthy recipe for you to make and share, so plan that date, get together with friends, or meal prep with the family! Comment down below to let us know how it goes.


Katrina Munchez

Nutty, Juicy Shroom Burgers, Protein Style
Serves 4

Prep time: 25 minutes

Cook time: 10 minutes

2 cups walnuts, halves and pieces

2 cups chopped mushrooms

1 cup chopped red beet

2 cloves garlic, peeled, or 1/2. teaspoon garlic powder

1/2 cup chopped red onion, or 2 tablespoons dried minced onions

1 teaspoon paprika, preferably Hungarian

1 tablespoon dried parsley

Sea salt, preferably iodized

Cracked black pepper

1/2 cup finely chopped fresh basil or sage

2 tablespoons cassava or tapioca flour

3 tablespoons extra-virgin olive oil or avocado oil for frying. Plus additional to shape the patties

8 romaine leaves or butter lettuce leaves

Avocado mayonnaise (optional)

1 Hass avocado, peeled, pit removed, and sliced

Put the walnuts, mushrooms, beet, garlic, 1/4 cup of the onion, paprika, dried parsley, 1/4. teaspoon salt, and 1/4 teaspoon pepper in a food processor fitted with the S-blade. Pulse and blend until blended but still chunky.

Transfer this mixture to a mixing bowl and stir in the basil, the remaining 1/4 cup onion, and the flour. Grease your hands with olive oil and knead the mixture to fully combine ingredients. On a sheet of wax paper, form into four patties, each about 4 inches in diameter and 1 inch thick. Use a coffee mug or lowball glass to shape the patties, if you wish.

Heat a large skillet over medium–high heat. Pour in 3 tablespoons of olive or avocado oil. Add the patties, cooking 4 to 5 minutes per side, until nicely browned. To serve, place each patty on a lettuce leaf, add a dollop of avocado mayo, if desired, add salt and pepper to taste, top with slices of avocado, and cover with a second lettuce leaf.

MEAT VERSION: Add 1/2 pound of grass-fed ground beef or pastured chicken or turkey to the mixing bowl before forming into patties.