Hi, my friends, 

I'm kicking off season three with my first-ever TikTok Live video while I made a no-fail GAZPACHO, though this link brings you to my YouTube page

The episode is hysterical. At just less than two minutes in, I accepted unexpected guests to join in on the video while I continued to reiterate the importance of mindfulness to shop and cook with the intention to eliminate food packaging waste. If you care about zero-waste cooking and mindful eating, this one is a slam dunk. while also introducing my next activist undertaking with the working title, The Refill Revolution.

Gazpacho has to be one of the most versatile, flexible recipes there is. If you have access to a Vitamix-type blender, Rock on. I made mine in a mini food processor, which I emulsion blended the oil into as the last procedure before serving it. 

I'm sharing a very basic recipe here, but like the title of my memoir, Make It On Your Own

Ingredients
1 Cucumber - Often an English or hothouse cuc is called for. I use a regular cucumber - not wrapped in plastic - cut into chunks 

3 or 4 ripe Tomatoes - D-seeded cut into chunks 

Pepper - Most American recipes call for red pepper, a fresno, or a jalapeno. I use a Cabanelle pepper often called for in Spanish recipes.  The Anaheim pepper is the closest if you can't find a Cabanelle pepper - stemmed and seeded  

Most recipes call for ¼ small red onion. I use 2 scallions in the mix. outer layers tossed. Roughly chopped the fine white and green center. 

2 garlic cloves - Peel and roughly chop 

* 1 C Tomato or vegetable juice

¼ cup Cilantro or Basil

3 tablespoons sherry or red wine vinegar

1/4 - 1/2C   olive oil - for emoulsification & drizzled as garnish. 

Good pinch of sea salt & freshly ground black pepper

TO DO

In a blender or food processor, add the chopped cucumber, half of the tomatoes, whatever pepper you chose, stemmed & seeded, scallions and blend.  

Add the rest of the tomatoes, garlic, basil, and I added about a cup of vegetable juice, vinegar, olive oil, salt, and pepper. Blend until smooth. 

Taste and adjust seasonings

Chill for 3 to 4 hours or overnight

I garnished with a drizzle of olive oil and scallions or use any of the veg that you have. 

I'm so curious what ingredients you pick and choose to work with. Please let me know. I hope you enjoy this episode as much as I do. 

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

Toast and tea may sound almost too simple to matter, until it becomes the doorway to a bigger truth about sustainable living and how we care for ourselves. I wanted to go live today making granola because it’s a perfect Recipe 4 Survival,  basic staple, zero food packaging waste - a mindful meal and helping to live a sustainable lifestyle but the heat made the oven a no-go.

So I pivoted to a mindful meal I love toast and tea, endlessly versatile, comforting with a few smart choices.

Also in this episode I share a practical sustainability tip for anyone tired of staring at plastic food packaging and wondering what to do with it. I talk about Ridwell, a company that helps with recycling certain plastics that often don’t belong in curbside bins. If you’re trying to reduce waste without turning your life into a full-time research project, you’ll appreciate having another option to explore. I have 3 links for friends to get a $10 discount on their first order.

Then I read a bit from the preface to my memoir, “Toast and Tea Away from Home,” a travel snapshot that moves from the WOMAD Festival in Golden Gate Park to a quiet morning in the Oakland Hills. The story lands on an “Aha moment” that still guides me: when you prepare food for yourself, you transfer intention, energy, and care in a way that can restore direction and focus, which helps to cultivate one's independent spirit. Cooking is a small act with a surprisingly big impact on ones holistic wellbeing.   

Please find the link to my Audible memoir, Recipes 4 Survival, Make It On Your Own.

Please subscribe, share the episode with a friend who loves simple food, and leave a review so more people can find the show.

In advance, thank you so much,

Me, D 

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

You know that moment when you get home hungry and your brain refuses to accept anything except one very specific comfort food? That’s where I start: I’m convinced I finally found the best recipe for sesame noodles, the kind some people call peanut chili noodles, and I walk you through exactly how to make them with simple pantry staples.

I share the food memory that set the bar so high, then get practical: what noodles work best, why runny tahini matters, how tamari deepens the flavour, and how peanut butter gives the sauce its clingy, creamy body. If you’re missing an ingredient, I talk through easy substitutions, including how to fake chili oil with a spicy paste and neutral vegetable oil. The technique stays beginner-friendly: while the noodles boil, you build the sauce in a bowl, loosen it with hot water, and toss everything together with nothing more than a fork.

Full disclosure- I found this pic online. It looks the closest to what my noodles looked like - since I didn’t have scallions on hand. 

Because this show lives at the intersection of mindful meals and sustainable living, we also zoom out to the bigger point: cooking satisfying food while reducing food packaging waste. The goal isn’t perfection, it’s repeatable choices, smart staples, and a meal you’ll actually want to make again. If you try the sesame noodles, share the podcast with a friend, subscribe, and leave a rating or review so more people can find it.

Thank you🥁🥁 

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

I went live on Instagram to make rustic Italian wine biscuits with red wine, oil, flour, and a little sugar, keeping it simple and flexible. 

During the episode I talk about how the dough feels, shaping tricks, and why homemade snacks beat packaged ones. 

• I made half of a heritage Italian wine biscuit recipe. 

• Adjusting baking powder and trusting a forgiving dough 

• Mixing in the bowl and kneading to get a good amount of elasticity into the dough.  

• Shaped coils into rings, braids and figure eights 

• brushing egg wash and sprinkling sugar for a crisp finish 
• baking at 375°F for forty minutes, turning the tray at 20 minutes 

• Help to eliminate food packaging waste by making cookies and stovetop popcorn 

Please find me on https://www.recipes4survival.com/  

and the video on: https://youtu.be/MPGX-c9rTDU?si=heX3JpXxGmNG0eRG 

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

Recently, I heard neuroscientist Emily McDonald share something that stopped me in my tracks on Jay Shetty’s On Purpose podcast: one major reason we get stuck in procrastination is because we’re “chasing cheap dopamine.”

It’s that quick-hit comfort—constant snacking, scrolling, or little rewards—that keeps us from doing the deeper, more nourishing things that actually leave us feeling accomplished.

For me, my version of cheap dopamine was taking myself out to dinner… Even when I could’ve been home working on personal projects that truly matter to me—and eating just as beautifully.

That’s where Recipes 4 Survival continues to show up as something constant and grounding in my life. More than a job, more than a routine—it fulfills me in a way that’s hard to describe until you’ve felt it yourself.

And this dish, melted cabbage, is the perfect example.

It’s simple, economical, and deeply comforting—and the joy and sense of accomplishment I get from making it far exceeds anything I would’ve had to forage for in the bitter cold anyway.

Now, don’t get me wrong: I absolutely believe in treating yourself. I love dining out, and when I do, I order whatever I wouldn’t make at home.

But if you’re thinking, “Sure, you can cook like this because you’re a chef,” I promise—I can coach you in a way that makes cooking at home feel not only doable but genuinely empowering.

So let’s get into it.

This is a fabulous one-pan dish: silky, oven-finished cabbage wedges with a bold tahini–balsamic–quince dressing. No fancy knife skills, no fuss — just a beautiful ritual you can make your own.

In this episode:

• choosing to cook at home as an act of self-care
• cutting, searing, and braising cabbage wedges
• building a light bouillon with a little chili heat
• making a tahini–balsamic–quince dressing
• oven timing, glazing, and finishing uncovered
• serving ideas: rice, toasted baguette, or straight from the pan
• reflections on comfort, routine, and mindful eating
• and an open question: nuclear winter vs. global warming

If you have any questions or want more recipes and guidance, visit recipes4survival.com.

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

HI my friends!  

This week I'm sharing a fast, flavorful farro salad for the win born after I cleaned out my  pantry cabinet.  I share why this ancient grain makes a smart base for a mindful, sustainable meal.  Learn what farro is, it's nutritional benefits and the simple steps to make a hearty, flavorful, nutritious meal with  farro and simple basic staples in a fast and flexible method. 

Farro is an ancient wheat with a nutty flavor and satisfying chew.  High in fiber and protein that keep you full to minerals like magnesium, zinc, and iron that support heart health and immunity and it's few caveats - it is not acceptable for anyone that's gluten intolerant.

Farro is cooked in boiling salted water for roughly 30 minutes. No fussy ratios.  

While the farro cooked I whipped up a bold, balanced dressing in the bowl I'd serve the farro in . A teaspoon of Grey Poupon, Dijon mustard - an absolute basic staple for me, brings structure and body to the dressing when whisked with  apple cider vinegar, and a splash of mirin  brightens the mixture to help with the emulsification when whisking the drizzled olive oil in. 

While the grains are still warm, I folded in fresh, sliced scallions then layered in pickled radish and cucumbers, and topped this off with juicy balsamic marinated grape tomatoes for color and contrast.  

The result is a satisfying salad that allows for endless swaps based on what you have on hand.

In summary, what you'll learn in this episode:

•  What farro is and it's nutritional benefits 
•  Step-by-step farro cooking method
•  Mustard–mirin–cider vinaigrette technique
•  Warm toss with scallions, pickled veg, and tomatoes

I really hope you'll try this. Get some farro. High in protein, vitamins and minerals it's one of the best things you can eat. It takes no time to make a fabulous nutritious meal and I will do anything to help you with the recipe.  

If you’re focused on mindful meals, sustainable living, and real-world kitchen wins, this episode Delivers. You’ll learn a repeatable template for grain salads, ideas for protein add-ins, and tips to reduce waste using pantry items you already own. Press play to cook along with me.  Please also find the link to the youtube episode: https://youtu.be/QAXs6YnySh4?si=PVGLTVwAtTRXec3C  

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

In this episode, you’re invited to “listen in” on a real phone call between myself and one of my besties, Holly — two friends talking food, flavor, and mindful living like no one’s recording.

Holly drops her lentil salad recipe on me — even after my dramatic, pregnant,  pause and my lifelong underwhelm for lentils. Yet somehow she wins me over with a version so good it practically has its own alibi.

I also share my mushroom soup — my hearty, deeply flavored, soul-warming mushroom soup. And let me just say this: can we talk about the word umami for a second? When did that take over the world? What the F is “umami,” anyway? My soup is simply delicious with a gorgeous flavor profile… no trending buzzword required.
(And because my on-the-phone instructions got a little… fuzzy, the full how-to video is here: https://youtu.be/NMr_vRd8FbY?si=8ZV1aNpQk4tRU6xi 

Later, we wander into a compare-and-contrast between Mediterranean brightness and the so-called “Asian-leaning umami” thing (yes, I’m rolling my eyes), swap low-waste kitchen tricks, and even uncover ideas for that leftover buttermilk sitting in your fridge.

In this episode you’ll hear about:
• choosing small black lentils for structure
• cooking lentils al dente + dressing them warm
• building a creamy white balsamic vinaigrette
• finishing with goat cheese + fresh mint
• dry-searing mushrooms for deep, savory flavor
• using both sliced + minced mushrooms for body
• seasoning with miso, thyme, marsala + paprika
• when to add crème fraîche (or keep it dairy-free)
• simple, low-waste, sustainable kitchen swaps
• Mediterranean brightness vs. the “umami” hype

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

I made a rich, zero-waste mushroom soup by dry-searing slices of one of three King Oyster Mushrooms. I sweat onions in a knob of algae butter a friend brought me from France with the thought that it would add to the earthyness of the soup and Yes Sirree indeed it did! 

Then I  crumbled a vegetable bouillon cube into processed mushrooms and onions, about two Tspoons of flour, white wine, tamari, and Worcestershire sauce and stirred gently occassionally over a medium flame. 

Small touches like a milk and flour slurry, a spoon of creme fraîche, and a splash of Marsala and sherry rum pepper sauce flavored the silky body soup in a very delectable comforting flavor without any heaviness.

Please find the steps I used in a list format: 

• dry sear for roasted mushroom flavor
• onion gently sweated in butter for sweetness
• vegetable bouillon and wine for depth
• tamari, Worcestershire, paprika for umami and warmth
• optional milk slurry for light body
• creme fraîche for tang and gloss
• sherry pepper or marsala for a nutty lift
• roasted mushroom garnish for texture
• zero food packaging waste as a core value
• toast from rescued bread as a thrifty pairing

I  hope you'll be so inclined to give the episode a thumbs up, share it with friends, because we've gotta be disruptors.

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

A creative reset in Greece sparked a return to the kitchen with fresh eyes and a craving for honest, low-waste comfort. 

I begin this trifecta episode with a small-but-mighty star: thw roasted honeynut squash. Its edible skin and caramel-sweet flesh meet a lemony cannellini bean purée that’s creamy, protein-rich, and crazy simple to make. A quick maple, mirin, chili, and paprika glaze adds heat and shine without fuss, makes this dish so warm and inviting with time to savor since you're at home witout service folk fluttering around. 

I'm completely forgot when I was recording this piece that I had a jalapeno I sauted small diced pieces of which added beautiful color, texture and another flavor profile that made this dish just perfect.  Economical, health supportive, sustainable and zero food packaging waste. 

The for breakfast I've been making and delighting in eating a crisp potato pancake with a jammy egg, and a bright ginger turmeric applesauce, plus a ThE best, no-fuss, no food packaging waste snack. You'll have to listen to the end to learn what this fabulous snack is. 

Simple methods, minimal waste, and pantry smarts lead the way.

Heres' some plot points to this episode if you will. 

• honeynut squash basics and why the skin stays on
• maple mirin chili glaze for sweet heat balance
• silky cannellini bean purée with lemon for brightness
• potato pancake method, pan choice and flip technique
• jammy egg timing for a soft, glossy yolk
• quick ginger turmeric applesauce with tea and wine
• pantry cooking for speed, flavor and less waste
• peanut butter with apples as a dependable snack

You can always reach me through my website: recipes4survival.com which is fun to check out because I am going to start to offer The Cutting Edge workshops.
Please let me know if you or anybody you know would be interested to learn knife skills and basic cooking techniques with me?

You know how to find me. I think it's donnargoldman1 on Instagram or

[email protected]

Looking forward.

Cook More, Spend Less, Feel Better 

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle 

In under ten minutes this episode shares how you can enjoy in one of the wisest snacks - HUMMUS while also not having to go to the market for it,  removing a thin plastic film and spooning it out of a plastic container and then that cold chalky texture. 

I set out to prove that you can make the creamiest, tastiest hummus by sharing a the tricks of the trade of one of my favorite home cooks and blogger in no time at all. 

First you want to cook the chic peas whether you're using canned or dry adding a 1/2 teaspoon of baking soda breaks the chic peas down to a very mushy consistency.  

Then you mellow the one garlic clove with the lemon juice and salt. Process this and let it sit for at least 10 minutes.  

Then you add the 1/2 cup of tahini and process this with ice water until it turns pale and billowy. 

Then you add your well cooked, mushy chic peas and blend.  

I walk you through each step with care, sharing why the sequence matters and how tiny adjustments change everything: when to salt, how much lemon to add, and how to rescue the thickened tahini by adding a tablespoon of ice cold water a tablespoon at a time. You’ll hear the reasoning behind re-cooking canned chickpeas with baking soda, the science of tahini emulsification, and the role of spices like cumin and paprika in building warmth without heaviness. We also talk sustainability: cutting out plastic tubs, choosing better pantry staples, and building a zero-waste habit one staple at a time.

The result in under twenty minutes or less is a silky hummus you’ll never find in a container, you'll crave it and it can be made for under $4. 

Plated with olives, paprika, sumac if you have it, a spritz of lemon juice, swirls olive oil and toasted pita or chips will have you feeling satiated in such a delightful way. 

Listen for the technique, stay for the soundscape of the kitchen and the joy of sharing a fresh bowl with neighbors. If this resonated, subscribe, share the episode with friends that love good food, and leave a review so more cooks can find their way to mindful meals and sustainable living tips.

Remember, please also have a look around the https://www.recipes4survival.com/ website.  There's a lot of work being done there as I'm preparing for my Cutting Edge workshops.  

With love and joy, 

D4Donna 

MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle