Mindful Recipes To Nourish Your Heart And Body


by Erika Nichols

Part 1


– 250g or 2 cups of whole wheat flour

– 1/2 teaspoon of salt

– 125g or 1/2 cup of water

– 20g or 2 tablespoons of extra virgin olive oil + 1/2 tablespoon for cooking

– Optional: 1 teaspoon of beet powder


Close your eyes and take three deep breaths to ground your body and calm your mind.

– What does your heart feel?

Mix all the ingredients in a bowl and start kneading the dough until smooth. Then divide the dough into equal sized balls of roughly 50g each. Flatten each one into a shape you like using a rolling pin.

Heat some olive oil in a non stick pan at  medium heat.

Place the flatbread in the pan and cook each side for about one minute.

Part 2


Paper and pencil.

Close your eyes and take three deep breaths. 

Open your eyes and write down answers to the following:

What am I grateful for?

What brings me joy?

What positive quality do I wish to manifest in this moment?

Select three ingredients that you feel best represent your three answers (it can be anything you like: spread, fruit, vegetable, cheese, jam, seeds, etc..) to use as toppings for your flatbread. 


Mindful of the quality you wish to manifest, place your ingredients on the flatbread. If the ingredients allow, just use your hands and feel the textures. Feel free to add other ingredients, such as condiments, herbs, salt to enhance the flavors.

– What does your heart feel?