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Buffalo Chickpea Lettuce Wraps

These quick wraps will satisfy your craving for spicy, tangy Buffalo sauce while still packing in a hefty dose of nutritious fiber and protein from chickpeas and black beans.

Makes 8 wraps


For the Buffalo sauce:

  • 1/3 cup hot sauce
  • 1/4 cup butter or dairy-free butter
  • 1 tbsp. vinegar
  • 1/2 tbsp. vegan Worcestershire sauce
  • 1/8 tsp. garlic powder
  • 1/2 tsp. cornstarch

To complete the wraps:

  • 1 large head of romaine
  • 3/4 cup chickpeas
  • 1/4 cup black beans
  • 1 large tomato, diced
  • 1 avocado, diced
  • 1/4 cup blue cheese, crumbled or dairy-free cheese


Add the Buffalo sauce ingredients to a small saucepan. Heat over a medium high heat. Once the butter has melted, stir in the chickpeas. Simmer for 10 minutes, stirring often.

Serve all the ingredients on top of the leaves of romaine, and enjoy immediately.

Baked Vegetable Tots

Tater tots taken to a whole new level. Not only do these tots have potatoes, but they are also loaded with zucchini, cauliflower, carrots, onions, and garlic! This recipe is kid-friendly and is the perfect way to pack more vegetables and nutrients into their diets.


  • 1 large (8.2 oz.) zucchini
  • 1 medium (8.5 oz.) white potato, peeled
  • ½ small (10.4 oz.) head of cauliflower
  • 1 medium (2.75 oz.) carrot, peeled
  • 1 teaspoon salt, divided
  • 2 flax eggs (2 tablespoons flaxseed meal + 6 tablespoons water)
  • ⅓ cup vegan parmesan cheese
  • ⅓ cup panko breadcrumbs
  • 1/4 cup finely chopped parsley
  • 1/2 medium (4 oz.) white onion, finely diced
  • 2 cloves garlic, finely minced


  1. Into a large bowl or onto a cutting board, grate the zucchini, white potato, cauliflower, and carrot, with a coarse grater. Transfer the grated vegetables to a large bowl mix them together with a ½ teaspoon of salt. Let the vegetables sit for 20 minutes to allow the salt to draw out some of the moisture.
  2. In the meantime, prepare the flax egg. In a small bowl, mix together 2 tablespoons of flaxseed meal with 6 tablespoons of water and set it aside to thicken.
  3. Preheat oven to 400°F and line a baking sheet with a silicone mat or parchment paper.
  4. After 20 minutes, transfer the grated veggies into a clean kitchen towel (or a cheesecloth or a nut milk bag). Clean the bowl they were in by giving it a quick rinse, drying it, and setting it aside. Grab a small bowl and strain out as much liquid from the vegetables as you can. Discard liquid.
  5. Place the grated veggies back into the bowl and mix in the prepared flax eggs, vegan parmesan, panko breadcrumbs, parsley, white onion, garlic, pepper, and remaining salt. Mix until well combined.
  6. Scoop out 1 tablespoon of the mixture and form it into a tater tot shape. It may be difficult to start, but eventually, you will get the hang of it. Refer to the video in this post if you need assistance! Continue until you have formed 20-25 tots.
  7. Transfer to the lined baking sheet and place into the oven for 25-30 minutes or until they are golden brown, being sure to flip halfway through.
  8. Cool and then serve with your choice of dipping sauce. Enjoy!


  • This recipe is adapted from Tasty Junior.
  • Store the tots in an airtight container in the refrigerator for up to 1 week. To reheat, pop them into the oven on a baking sheet at 400F for 5-8 minutes, or until warmed through.
  • To freeze these tots for later, follow the recipe all the way through and allow the tots to cool. Transfer the tots to a sheet tray or large plate in a single layer and place in freezer for at least 1 hour, and then transfer the frozen tots to a freezer safe bag or container. Store for up to 3 months. To reheat, pop them into the oven on a baking sheet at 400F for 10-15 minutes, or until warmed through.

Seek Spiritual Wellness to Create Balance in Your Life

Fun in the sun can be spiritually enlightening. Summer is a time for more than just meaningless activities with your friends. Instead, this summer, focus on the sun and its importance to your spiritual growth, its transformational meaning of warmth, light, and power as it relates to one’s spirituality.  

Are you searching for deeper spiritual meaning in your life? You’re not alone; the hectic demands of life, being isolated because of the pandemic, have made so many people feel disconnected. Perhaps what you need is a spiritual connection to bring about a sense of balance and completion in your life.

Many people confuse spirituality with religion and believe that spiritual wellness can only come from religious beliefs. Spiritual growth means more than simply sitting in church, attending a class, or meditating. Spiritual growth can come from simple pleasures like a few minutes of contemplative thought about your life, past, future, or anything that means a lot to you.

However, spiritual balance comes from more than subscribing to a religion. Some people seek religion for their spirituality, but spirituality can also be achieved without a specific religion.

How to Develop Spiritual Wellness

Essentially, developing spiritual wellness means working toward identifying what you believe in and how well those beliefs can give you inner strength through even the roughest patches in life.

When you’ve developed spiritual wellness, you can:

  • Respond to others honestly, regardless of the situation.
  • Express the values that you uphold and stand behind them at all times.
  • Understand the meaning of life and become in tune with the purpose of your existence.
  • Lead a fulfilling life.

How do we achieve spiritual wellness? Each of us has to develop our spirituality in our own way. Your chosen path may take you on a different journey than another’s.

When you’re ready to begin your journey toward spiritual wellness, consider the following suggestions:

  1. Question the purpose of your existence. Ask yourself a few key questions as you go on a quest to achieve balance through spiritual wellness. Self-exploration is the key to developing your spiritual balance. Ask yourself:
  2. What defines me?
  3. What is the purpose of my existence on the planet?
  4. What things, people, and ideologies should I be committed to?
  5. What do I want out of life?
  6. Connect to what’s meaningful. After you’ve answered those questions, your next mission is to connect to and identify with the things in life that you want to represent you. Do you believe in helping others? Is it your interest to sacrifice the physical aspects of life to gain spiritual strength? Put the answers to the questions to work.
  7. Contribute to a charity if you’re inclined to help others.
  8. Go on a fasting mission to gain endurance and clarity of mind.
  9. Test your limits. When you take on challenges, you expand your understanding of a whole new myriad of possibilities for you. Testing your limits could involve many things. Here are some examples:
  10. Take on a physical challenge that you wouldn’t take on ordinarily due to fear of failure, disappointment, or the challenge itself.
  11. Make a decision based on your beliefs even though you know it may not be popular. 
  12. Have the strength to stand by those convictions even if others reject them.

Understanding the importance of food and your spirituality. Consuming poor-quality food can tarnish the body and the soul, causing brain fog, depression, weight gain, gut dysbiosis, hormonal imbalance, etc. This results in dis-ease that weakens our body’s frequency to connect with nature and the universe.

Becoming spiritually strong involves believing in something. It consists of identifying your purpose and working towards achieving that purpose. Most importantly, it consists of becoming truly happy with your life.

Ultimately, the balance you seek will come when you satisfy your spiritual needs. By taking the steps outlined here, you can put yourself on the right path to spiritual fulfillment.

Your body, just like your mind, is capable of much more than you can imagine. When you use your body, think about what you’re doing. Live in the moment. Take the time to enjoy what you can do, and instead of taking it for granted.

Achieving spiritual wellness isn’t an overnight process. With persistence and dedication, you’ll find yourself connecting with another aspect of your existence that you never realized. More and more things will become more evident to you, and you’ll start to experience true inner peace, no matter what challenges you’ve faced!

Stop the Self-Sabotage And Learn How to Love Yourself

Every day, almost everywhere we look, we’re bombarded with someone else’s idea of perfection. We’re told, “You need this,” “You should wear this,” and “You need to be this way or that way,” but no one tells us that we’re just fine.

In this society of “whoever has the most toys wins,” no one does.

We do that to ourselves with negative thinking about our bodies, wanting more things, and trying to make ourselves something we aren’t. We watch TV and movies and see perfection: the perfect romance and the dashing hero saving the damsel, where everyone is beautiful, heroic, with money and perfect.

That’s fiction. We need to learn to accept ourselves and enjoy the good things we have in our own lives.That’s reality and the only way to recall one’s self. 

Here are a few areas where you may be comparing yourself to others. You’ll find out how to get away from the “societal norm” or “societal impressions” so you can be on your way to loving yourself for who you are.

Your Body

Hollywood would think that everyone is tanned, skinny, fit, and has perfect hair, teeth, and skin. , but it’s all a facade! You can’t compare yourself to that imagined picture of beauty. 

Your personal best from inside you. Write down the things that you love about yourself. If you’re overweight and unhappy about it, then do something! Change how you eat or get out and walk a little every day. Not everyone is a supermodel, nor is everyone supposed to be.

Your Career

If you’re stuck in a job you hate, find a new one. If your work is making you physically ill, it’s time to move on. That misery you feel will carry over to the rest of your life. 

Figure out what you love doing, and then find a way to get paid to do it. It’s not easy, and it might not happen overnight, but if you love what you do, your entire life outlook improves.

Your Possessions

We’re bombarded with ads for stuff, and they all look so amazing. We find ourselves wanting more and more things, but do we need them? Possessions won’t fill any personal void you have or provide you with true happiness. Many of us are too busy focusing on our outward glow but have failed to be mindful of our inward glow; that is, health, wellness, and mental clarity. 

What is it you’re missing in your life? Figure that out and then fill that need, but be honest and realistic with yourself about it.

Your Relationship 

If you’re in a healthy relationship and you’re genuinely in love for several decades, then you’re very blessed. In reality, as a relationship goes on for months and years, it may not be that whirlwind of romance anymore, and you can’t always expect your partner to be breathtaking.

Yet, no matter what you see on TV or social media, a relationship always takes work and sacrifices. Think of ways to make your relationship feel new and exciting, and bring joy in the fact that you have someone who loves you.

Maintaining a good marriage is a lot like baking a good cake: the outcome is 70% the quality of the ingredients, 25% the skill of the baker, and 5% luck. Therefore, most of the requirements for a long and happy marriage are within your control, so it pays to work at keeping your relationship healthy.

Your Past

The past is just that – the past. You can’t do anything about history except learn from it. You can’t base your life around a singular event, no matter how great or terrible it was. All you can do is remember and learn from it. 

Many of us are holding on to so much baggage from the past, we have not properly healed. In order for us to maintain a healthy relationship with ourselves or others we have to heal from the past. 

Don’t let something that happened eat you up and destroy your future. Instead, think about how you can become better from it, and then commit to move forward.

Love Yourself

Lastly, remember that you are who you are. Everyone is supposed to be different; it’s what makes you unique. There’s no one in the world who is exactly like you, which makes you special, unique, and unforgettable.

You’re probably familiar with self-help books and talk show hosts who tell you to love yourself, but you may be wondering how to go about that. While your relationship with yourself is the most crucial connection in your life, it’s easy to forget about nurturing it.

However, self-love and compassion are too crucial to neglect because they shape your experiences and relationships with others.

Protect your health and wellbeing by making positive changes in the way you think about and treat yourself.

Changing the Way You Think about Yourself

Maybe you’re hard on yourself, or you’re so busy with external obligations that you rarely consider your priorities. Looking inward could help you to value yourself more.

These strategies will help you to think more highly of yourself:

  1. Accept yourself. Know that you are worthy of love and respect just the way you are at this moment. Embrace yourself with all your strengths and weaknesses.
  2. Clarify your purpose. Invent your definition of success. Ask yourself what a meaningful life means to you, even if that answer changes over time.
  3. Talk yourself up. How do you speak to yourself? Choose words that are encouraging and uplifting. Use your internal dialogue to build your confidence and manage your emotions.
  4. Offer forgiveness. Let go of the past so that you can move on. Take any decisions that you regret and turn them into opportunities to learn. Make amends where possible and resolve to handle things more constructively in the future.
  5. Avoid comparisons. Facebook didn’t invent social comparisons, but social media has increased the potential for envy and inferiority complexes. Try competing with your last performance instead of living up to someone else’s standards. You’ll accomplish more if you dare to be yourself.
  6. Think positive. Looking on the bright side and being able to laugh at yourself makes you even more loveable. It also helps you to manage stress and deal with difficult circumstances.

Changing the Way, You Treat Yourself

Do your actions match your beliefs? You might say you love yourself, but your efforts could be sending a different message.

Try these techniques to treat yourself kindlier:

  1. Practice self-care. Develop habits that keep your mind and body fit and strong. Go to bed early and exercise each day. Eat a balanced diet and watch your weight.
  2. Pick friends wisely. Surround yourself with family and friends who encourage and support you. Cultivate close relationships with others who share your goals. Engage in deep conversations where you can share your feelings and receive validation.
  3. Pursue your passions. Identify the activities that bring you joy and fulfillment. Block out time each day for something you love, whether it’s a task related to your job or something you do in your leisure time.
  4. Set goals. Give yourself something to strive for. Working towards realistic and challenging goals builds your confidence as you add to your achievements.
  5. Maintain boundaries. Know your limits so you can define what behavior you consider acceptable. That may include physical limitations such as needing your own space and psychological boundaries such as being entitled to your feelings and opinions.
  6. Advocate for yourself. Once you understand your needs, you can communicate them to others. You’ll grow more skillful as you practice being direct and tactful in letting someone know if they cross your boundaries.
  7. Seek support. Ask for what you need. Let others know precisely what they can do, whether you’re looking for practical assistance like pitching in with housework or just a friendly ear to listen while you sort out your feelings.

Loving yourself can help you to enjoy more happiness, overcome challenges, and build healthier relationships with others. Make it a habit to treat yourself with kindness and respect.