MBP Daily Three

MBP3 is a series dedicated to walking the walk. What are 3 things you’ve done today to nourish your mind, your body, & your plate?

MBP Daily Three

Welcome to the inaugural post for MindBodyPlate’s new weekly series: the MBP Daily Three! The MBP Daily Three strategy is simple: do at least one thing every day to nourish your mental health, physical health, and nutritional health. I’ll be using these posts as way to ensure that I’m not just talking the talk (blogging the blog?), but also walking the walk.

Once a week I’ll let you in on an example of my attempts to integrate the MBP Daily Three, shedding light on my successes, challenges, and the surprising interplay between these three aspects of health. I hope to inspire you to do the same for yourself and to share your creative approaches in the comment sections below each post. Let’s start a revolution of self-care!

MBP Daily Three

Thursday, September 5th, 2013

Body: I started the day off with my favorite Thursday morning yoga class. What I love about Marko’s 90 minute Vinyasa flow is that I’m guaranteed an intense workout, but he also incorporates yoga philosophy, stories from the Bhagavad Gita, and chanting accompanied by his beautiful harmonium. I always leave feeling exhausted yet uplifted. Already, we’re seeing that one act (yoga, for instance) can benefit more than one aspect of the MBP Daily Three (in this case, body AND mind).

Plate: For lunch, I was inspired by one of my favorite blogs, Oh She Glows, to create my own ultimate vegan sandwich. My version was unique to what I had around the house, and I decided to do something special for my body by making my own hummus. Oftentimes, store bought hummus contains preservatives or oils that don’t really jive with me. When you make it at home, you know just exactly what went into it – and it’s super easy!

Pickled Jalapeno Hummus

Pickled Jalapeño Hummus

Vegan / Gluten Free / Soy Free

For my homemade hummus, I just tossed the following into my Vitamix:

    • 1 can garbanzo beans
    • 1/4 c tahini
    • 1/4 c – 3/4 c water*
    • 2 tbsp extra virgin olive oil
    • 2 cloves of garlic, crushed
    • 15 pieces of pickled jalapeño**
    • Juice of 1 small lemon
    • salt and pepper to taste

*I used 3/4 c water so it would blend smoothly in my Vitamix, which made it pretty thin. I’d go with less water if you’re making it in your food processor and/or you want it on the thick side. Either way, it’s delicious.

**You could use anything here in place of the pickled jalapeños. Experiment with whatever flavors float your boat: roasted garlic, chives, sun-dried tomatoes, kalamata olives, artichoke hearts, or roasted red peppers…

Mind: By 11 PM my head was still buzzing, so I set my iPhone Insight Timer for 15 minutes and sat down for a formal meditation practice. Afterward, I decided to refrain from checking my email or Facebook before bed. It helped me center down and set me up for a great night of sleep.

What do you think – are you up for the MBP Daily Three challenge? Let me know in the comments below!

Green Tahini Dip

This dip was inspired by an offering from my favorite Astoria restaurant, Mezze Place. This family owned and operated spot cooks up dee-LISH Mediterranean fare in a romantic café atmosphere. I love the owners and order their grilled halloumi salad with beets and quinoa on an all too frequent basis… But I digress.

Among their to-die-for spreads is the “green tahini,” a creamy, dreamy dip featuring cilantro and sesame, served with fresh baked pita and house made tapenade. I created my version on the fly, so it’s pretty different, but no less delicious. It stays true to the two main flavors in a format that is vegan and very easy to make raw!

What’s so great about sesame seeds? Well, they can help burn fat by activating liver enzymes that break down fatty acids. They also reduce cholesterol in the blood and the liver. They’re rich in minerals such as iron, magnesium, and potassium, and they pack more protein than any other nut or seed. Though very high in calcium, sesame seeds also contain oxalic acid, which makes the calcium less bioavailable. No biggie – I’ll take the high protein and the ability to burn fat, thank you very much.

I love any recipe that calls for just two steps: toss it in the food processor, and turn it on. This is one of those recipes. And I am not kidding – the flavor is out of this world! Eat it as a dip with whole wheat pita, seedy crackers, savory mochi, or fresh veggies; spread it on whole grain bread for a seriously scrumptious sandwich; or add a scoop to a simple salad.

Green Tahini Dip

Raw / Vegan / Gluten Free / Soy Free


  • 1 c organic hulled sesame seeds (feel free to toast them if you’re not keeping it raw)
  • 2 handfuls fresh cilantro, rinsed and dried
  • The juice of 1 lemon
  • 2 cloves garlic
  • 1/4 c water
  • 1/4 c cold-pressed extra virgin olive oil
  • 1/4 cup raw coconut aminos*
  • 1 tbsp hot pepper sesame oil or toasted sesame oil (omit if you’re keeping it raw)


Toss all the ingredients into a food processor. Pulse the mixture at first, and then blend at the highest speed for upwards of 15 minutes, or until you’ve reached your desired smoothness. I took a few breaks to scrape down the sides and give the motor a rest.

*Be careful if you’re substituting wheat free tamari or Bragg’s liquid aminos for the coconut aminos, because I find them to be much more salty. The coconut aminos offer a sweet tang that really adds great dimension to this dip.

Makes about 1.5 cups


Bowden, Jonny, Ph.D., C.N.S., (2007). The 150 Healthiest Foods on Earth: The surprising, unbiased truth about what you should eat and why. Gloucester, MA: Fair Winds Press.