Feed Your Skull

Vegan, Whole Food, Fermentation, and Creative DIY

Ro-Tel Hummus

Ro-Tel Hummus | Feed Your SkullSo you want to shove some extra vegetables down your gullet? Meet Ro-Tel Hummus!

You two will get along famously, I know I did.

I’ve been dipping, crunching, munching and spreading this stuff on everything this past weekend.

I can promise you it tastes great with romaine lettuce, sauerkraut, carrots, pickles, broccoli, celery, toast, and tomatoes. Taste-test verified.

Ro-Tel Hummus | Feed Your SkullAre you a fan of Ro-Tel tomatoes? They’re just canned diced tomatoes with green chilies, but they are so good! My friend, Alma, introduced them to me back when we lived in Illinois. She would mix a can and most of the juice with a brick of softened cream cheese for a delicious cracker/chip/vegetable dip. I haven’t recreated that with a vegan cream cheese but me thinks I should.

Ro-Tel Hummus

This Ro-Tel Hummus makes the perfect dip or filling for sandwiches.


  • 25 ounces garbanzo beans, drained and rinsed
  • 3-6 garlic cloves, minced
  • 10 ounces mild Ro-Tel tomatoes
  • 2 teaspoons extra virgin olive oil
  • 2 tablespoons tahini
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • 1/2 teaspoon sea salt
  • ground black pepper to taste


  1. Add garbanzo beans, garlic, 3/4 can of Ro-Tel + juice, olive oil, tahini, and salt to a food processor fitted with an s-blade and process until smooth adding more juice or water if needed. Add in the onion powder, oregano, and basil and pulse a few times to incorporate.
  2. Transfer to a plate or bowl and top with the last 1/4 of Ro-Tel tomatoes.


Alternatively use a hand-held potato masher to mash ingredients together.


What’s your favorite recipe using Ro-Tel? I love using Ro-Tel with freshly cooked pasta, a little bit of olive oil, lightly steamed or raw veggies, minced garlic and a little bit of salt.


How to Make Vegetable Broth out of Juice Pulp

How to Turn Juice Pulp into Vegetable Broth | Feed Your SkullI’ve made a tall refreshing glass of vegetable juice, but what do I do with all that vegetable PULP?!

In the past I’ve used the leftover juice pulp to make 2 types of flax crackers. (Veggie Flax Crisps & Savory Flax Crackers)

Today I wanted to try something completely different so I made homemade vegetable broth.

The pulp consisted of kale, parsley, celery, carrot and cucumber; creating about 3-4 cups of pulp.

How to Turn Juice Pulp into Vegetable Broth | Feed Your Skull

How to Make Vegetable Broth out of Juice Pulp


  • 3-4 cups of vegetable juice pulp
  • 1 medium onion, ends and skin removed, rough chopped
  • 3 cloves garlic, smashed
  • 1/4 teaspoon black peppercorns
  • 1 teaspoon crushed rosemary
  • 2 bay leaves
  • water
  • extra virgin olive oil (optional)
  • salt, if desired


  1. Heat a couple tablespoons of water or 2 teaspoons of olive oil in a medium saucepan. When hot add in the pulp, onion, garlic, peppercorns, rosemary and bay leaves. Sauté for 3-4 minutes adding more water if ingredients start to stick. Once things are softened, add water - leaving 2-3 inches of space at the top.
  2. Bring to a boil, reduce heat to medium-low and simmer covered for several hours. (This would also be a good crock pot project.) Allow to cool and store in ball jars in the refrigerator or freezer. Alternatively store in ice cube trays for easy vegetable sautéing that is oil-free.

What delicious ways have you incorporated juice pulp into your cooking? xo

My 5 Favorite Healthy Apps, 2014

5FavoriteHAppsToday I wanted to share with you my favorite healthy apps!

The saying ‘there’s an app for that’ couldn’t be more true. Applications, the latest vine in our technological evolution, represent how we consume information, track data, and socially interact. There are apps that allow you to explore sexual positions, increase your brain function, take care of imaginary horses, manage a home security system, or even analyze your poop.

Do we need these apps to function? No, but they are entertaining and perhaps can be a tool for improvement, if you enjoy technological based tools.

My favorite healthy apps cover everything from water tracking to meditation and even a vegan food choices app.

Most of the apps I’ve had over a year and use on a regular basis.

The Apps:




1. Green Smoothies by Raw Family aka The Boutenkos - $1.99

I’ve owned this app since my first iPod touch and treasured it from my early rawfood stages into my whole food vegan love present.

PicFrameAre you looking for green smoothie inspiration? Meet the ultimate inspiration. You can search via recipe names, ingredients, and categories (for pets, puddings, skin care etc). I love everything about the app but my absolute favorite function is the ability to search by ingredients.

It is absolute perfection when you feel uninspired, just want to use something up, or if you have an ingredient and you aren’t sure where to begin…like sprouts or aloe vera. Select the ingredient and gain several recipes using that ingredient.


  • There is nutritional information for each ingredient and each smoothie
  • 90+ whole food smoothie recipes
  • Educational
  • Ability to save to favorites
  • Access to their smoothie video library
  • Contains a unit converter and FAQs
  • Web version of the app content
  • Android app available

WaterYourBody2. Water Your Body by Daniel Floyd – $0.99

I’m almost positive I didn’t drink water until after I graduated high school. I remember waking up with charlie horses on a regular basis and thought that was normal. Any liquid added to my body came in the form of milk, juice, or pop.

I probably realized I needed to drink water from one of the health magazines I read in my early 20s and for a time I was a great water enthusiast. Something happened in the last few years—mentally—and I’ve found it harder to drink water. I’ve used this water your body app to jump-start my motivation and commitment to drink more water.

On average it’s desirable to drink half your body weight in ounces – in water. +/- for other conditions like living in a dry climate, athleticism, existing dehydration, or pregnancy.

PicFrame (1)With this app you add your consumed water to the table. There are various bottle sizes and the quantity of each bottle can be changed (up to 33 oz at the most) to what you are using. To change a bottle’s quantity just tap the number of ounces or milliliters and enter in the keypad.

This app has customizable settings, a graph showing your data from the last 30 days and water facts that enlighten and inspire.


  • Customizable water bottles
  • Earn ‘achievements’ and meet long-term goals
  • US or metric units
  • View the bottles with time drank or ounces consumed
  • Notification reminders
  • Not available for android

CalmApp3. Calm: Meditate, Sleep, Relax – Free (comes with a few sessions) or 3, 6, and 12 month subscriptions for a wide variety of programs.

I have a friend to thank for informing me in to this app as I’ve been on a somewhat elusive chase for a meditation practice. It’s a beautiful app with a wide variety of guided meditations. From the free 7 Steps of Calm to the anxiety and gratitude programs under the paid subscriptions there’s something for everyone.

PicFrame (2)Low-down:

  • 10 interchangeable gorgeous sceneries
  • Calm white noise sounds for the background atmosphere
  • Choose from 2-30 minute sessions
  • Works great with headphones
  • New content added monthly
  • FAQs
  • Benefits of using Calm
  • Try it out on their website
  • Not available for android

VeganXpress 4. VeganXpress by Brandon Berger – $1.99

PicFrame (3)I freakity freaking love this app!! VeganXpress keeps tabs on all the edible and drinkable vegan things outside the realm of fruits, vegetables, and grains. Perfect for those traveling or new to veganism.

Is this x, y, z food item vegan? You can look up food options for popular chain restaurants—perfect for road trips when there isn’t a lot to choose from! 

Search through beers, wines, snacks, and candy to find those that don’t contain animal products.

Learn that there are actually 3 things you can order at Cracker Barrel—plain cooked baked potato, tossed salad, and oatmeal.

One food item at Long John Silvers. shudders

And surprisingly one could get by at Red Lobster for those fancy family dinners out. ;) Or that all of Smash Burger’s fried items are fried in beef tallow canola oil blend.

Restaurants include:

Applebee’s, Au Bon Pain, Auntie Anne’s Pretzels, Bagel Nash, Baja Fresh, Bakers Square, Baskin-Robbins, Big Bowl, BJ’s Restaurant, Blimpie, Boston Market, Boston’s Gourmet Pizza, Bruegger’s Bagels, Buca di Beppo, Buffalo Wild Wings, Burger King, California Pizza Kitchen, California Tortilla, Caribou Coffee, Carino’s, Carl’s Jr., Carluccio’s, Carrabbas, Carvel, Cheesecake Factory, Chick-fil-A, Chili’s, Chin’s Asia Fresh, Chipotle, Chuck E. Cheese, Cici’s Pizza, Cold Stone Creamery, Cora, Corner Bakery Café, Cousins Subs, Cosi, Cracker Barrel, Culver’s, Dairy Queen, D’Angelo, Daphne’s Greek Café, Del Taco, Denny’s, Dickey’s BBQ Pit, Domino’s Pizza, Dunn Bros Coffee, Edo Japan, Einstein Bros. Bagels, El Pollo Loco, Extreme Pita, Famous Dave’s, Fatz Café, Fazoli’s, Flat Top Grill, Fullati Café, Great Wraps, Ground Round, Hardee’s, IHOP, In-N-Out Burger, Jack in the Box, Jamba Juice, Johnny Rockets, KFC, Kona Grill, K & W Cafeterias, Ledo Pizza, Legal Sea Foods, Little Caesar’s, Logan’s Roadhouse, Long John Silvers, Longhorn Steakhouse, Macaroni Grill, Maggiano’s Little Italy, Manhattan Bagels, Maui Tacos, McAlister’s Deli, McDonald’s, Melting Pot, Mimi’s Café, Moe’s Southwest Grill, Mr. Goodcents, Mr. Greek, New York Fries, Noodles & Co., Old Chicago, Old Spaghetti Factory, Olive Garden, On the Border, Orange Julius, Outback Steakhouse, The Palm, Pals, Panago, Pancheros Grill, Panera Bread, Papa John’s, Paradise Bakery, Pei Wei, Peter Piper Pizza, P.F. Changs, Pick Up Stix, Pita Pit, Pizza Fusion, Pizza Hut, Pizza Lucé, Potbelly, Qdoba, Quiznos, Rainforest Café, Red Brick Pizza, Red Hot & Blue, Red Lobster, Rib City, Roly Poly, Ruby Tuesday, Samurai Sam’s, Sandellas Flatbread, Sheetz, Smash Burger, Spicy Pickle, Starbucks, Steak ‘N Shake, St-Hubert, Stir Crazy, Subway, Taco Bell, Taco Cabana, Taco Del Mar, Taco Time, TCBY, Tim Horton’s, Toppers, Tossed, UNO Chicago Grill, Vocelli Pizza, Wendy’s, Yard House, Zaxby’s, Zero’s Subs, Zizzi, and Zpizza.


  • Alcohol data from Barnivore.com
  • Searchable
  • options range from fruit cups to full menu items ordered w/o specific ingredients
  • Update: No internet connection required!
  • Contains over 130 common restaurants
  • Removes a layer of stress for the newbie vegan
  • Not available for android

WorkoutsApp5. Daily Workout Apps by Daily Workout Apps LLC. – $3.99

Oooh! I’ve had this app for so long and it has stood the test of time. So much so that I bought the add-ons for ball workouts, stretch, and pilates.

“Daily Workouts provides great 5 to 30 minute daily workout routines for men and women that step you through some of the best exercises you can do in the comfort of your own home. These proven exercises, demonstrated by a certified personal trainer, target all major muscles. Spending just minutes a day can strengthen and tone your body. Daily Workouts combines the AB, ARM, BUTT, CARDIO and LEG apps. It also features full body, custom and random workouts. Any new workouts will be available through this app via in-app purchase. Pilates, stretch, kettlebell and ball workouts are now available as in-app purchases!”

In our last apartment this was the only type of exercise I could do in our building that wouldn’t generate a ridiculous amount of noise (read: no burpees, yoga, etc) and I was very grateful. It made me realize I could write out 10 exercises of anything and time them for 30 to 90 seconds for a good but quick workout.

PicFrame (4)You can pick between 5, 8, and 10 minute workouts. Workouts that focus on individual body regions—arms, legs, abs, or full body. You can even create a customized list of their exercises. This feature is great if you really don’t like, can’t do one of the workouts, or want to avoid equipment. Each workout includes a video that demonstrates the exercise with voice over instruction, a countdown, pause/play option, written description of the exercise, reminder notifications, mail or social media your workout, and up to 3 variations of the workout set.

Rotating the app’s exercises and doing this daily has helped tone all aspects of my body. I think this is a great app if you are unfamiliar with weights and where to begin.


  • $3.99 buys you all current and future workouts
  • 100+ exercise routines
  • This is like buying all of their apps in one shot
  • Do in the comfort of your own home or anywhere
  • Demonstrated by a certified personal trainer
  • Targets all major muscle groups
  • Available for Android and Windows

What are some of your favorite healthy apps? xo

I Shit You Not, Animal Rescue Begins at Home

I Shit You Not, Animal Rescue Begins at HomeCertainly animal rescue begins in your own home.

We’ve rescued a hawk that flew into our window. I’ve relocated about 50% of the spiders in our house. We feed and cuddle with our neighborhood’s stray kitty.

When presented with the opportunity, rescue happens.

Today I wasn’t sure a rescue was in order. I’ll get to what happened but I’ll be the first one to say I really REALLY didn’t want to rescue this very lost animal. I wanted to pull a lever and let nature take its course.

Any guesses yet? I swear on all the bees that this is not an April Fools’s joke but an event that actually took place in our home this very morning.

I was in the kitchen making my smoothie when that feeling came upon me that it was time to do what many of us do every morning.

So… I went to the bathroom. As I was finishing up and wiping, I heard a bubble and another bubble, almost a splash.

Well, the first place my mind went was that our toilet sometimes runs a bit after flushing and I thought maybe there was a bigger issue like water coming back into the bowl or something.


Not at all.

I was one wipe from done when I looked into the toilet and I saw a TAIL! I didn’t think it was a tail at the time—oh no—I thought it was a leech splashing around. Makes face.

Why a tail or a leach would be in a toilet bowl—I have no idea.

I squared my nether regions back on the throne, heard another splash and felt something brush my thigh.

I looked again.

AND I SAW A MOUSE. THERE WAS A MOUSE IN OUR HOUSE, specifically our toilet.

Might I add, what a shitty day for that mouse.

I finished up and pulled my pants up and put the lid down because the poor guy, rightfully so, was trying to jump out.

I stared at the toilet handle with my heart racing wondering what my next step was. Should I just flush? It would be so easy. No thought involved. He awaited the destiny that awaits us all – compost.

But I couldn’t. The poor guy was shaking something terrible, I just couldn’t.

What kind of vegan would I be if I flushed this living breathing terrified creature to a watery grave? So, I took this insane moment in time as an opportunity to practice being better than what I wanted to be at that moment.

I also decided at that very moment I had maintained any demeanor or sense of calm and composure for long enough.

I turned around and ran screaming through the house, screaming anything and everything. Yelling to Jeremy that a mouse and I have just had the worst day of our lives—the little guy at the worst end of the deal. Yelling that I swear this isn’t April Fool’s, but who would really believe me?

Jeremy, who had just gotten out of a nice hot shower explained he had to put clothes on. No time for that.

I grabbed a mason jar and gloves and headed back to the bathroom.

I lifted up the lid and spied the mouse directly under the rim’s edge and out of the water. Smart guy.

I Shit You Not, Animal Rescue Begins at HomeI was Superman quick, plucking him out and placing him gently in the jar. Of course documentation had to happen. I could barely believe it was happening, would you?

He’s the cutest damn mouse I’ve ever seen. Looks straight out of Ratatouille—although those are rats.

I took this sweetheart into the backyard, set the jar down, and waited for him to leave. It took less than a minute. He scampered through the grass and under evergreen trimmings with heart palpitations that shook his whole body.

Today he might become hawk, owl, or kitty food but he would certainly not be going to the treatment plant. An animal rescue—of sorts—took place today.

Reactions? Would you flush or friend? xo