UA-141369524-4

Pizza Crust Recipe (How To Easy Step-by-Step Make)

Pizza crust is easy and fun to make as homemade pizza dough. And it can be made with any gluten flour like bread flour that I love as more universal to use. You can make other bread types and not just pizza like with 00 flour.

Home oven made Neapolitan style pizza crust with mushrooms.
Neapolitan style pizza crust that looks wood fire oven charred, but is baked in an apartment oven.

 

Below you can learn step by step how to get the pizza crust you want including a Neapolitan style crust that’s popular in restaurants with wood fire ovens… but that you can make even from an apartment oven! 👇

…Without waiting for one to be delivered.

This is impressive to your friends and learning how to make your own pizza crust is rewarding. 😋

…Pizza can be a healthy meal that’s filling for all ages. I have a homemade pizza recipe you can try along with all the detailed steps from scratch below…

And you can learn techniques from me, a once-upon-a-time  pizza maker teenager for 4 years who worked at the busiest Domino’s Pizza store and franchise in the world 😊… yes, in the world. 🌎

Back then, we would crank out over 200 pizzas an hour on any given Friday or Game Day Sunday. This was when the 30 minute guarantee still existed and then became a well-known business case study.

It was the funnest job I ever had… and very memorable decades later where I use my pizza learned skills to make home pizza today. Like these thin crispy or regular chewy pizza crust styles.

 

Crispy cracker pizza crust example.
Thin and crispy cracker-like crust.
Thick, soft chewy pizza crust.
Thick chewy crust more like a pan-pizza style with a toasty bake.

And which btw you can make your own special pizza masterpiece from start to finish, faster than you can order a pizza and have it delivered.

So let’s begin…

First, you don’t need a pizza kit.

To make homemade pizza, you just need two essential simple ingredients (flour and water) you already have in your house (or can easily get) to make the dough.

Plus 4 ingredients if you want a bigger crust rise (flour, water, instant or active yeast, and salt). Or you can let room temperature act as the growing yeast (like in sourdough).

Homemade pizza needs no long prep time like pulling out ingredients in advance, like in other baking recipes. So it can be making and baking EASY.

It also has an advantage over breadmaking: you don’t need to wait for hours for the pizza dough to proof.

Making homemade pizza dough needs only a few minutes. You can simply prepare, bake, and enjoy in less than an hour.

If you’re not a planner this can be a winner.

But then again, you’d probably buy store-bought or order delivery. …but then that would be no fun, and you wouldn’t get the healthy, homemade pizza.

So I’ll assume you’ll give it a try at least at some point. You’ll be glad you did! 🎉

Here’s how to make homemade pizza…

Before you do anything, there is one area to plan. You should consider what you’ll add on top of your pizza crust.

If you load with gobs of cheese, then you’ve added fat and dairy (…that isn’t always a bad thing as cheese has vitamins, calcium, other minerals, and satisfies cheesy craving…).

For a healthy recipe, use fresh shredded mozzarella cheese or sliced buffalo mozzarella like on a Margherita pizza. It’s one of the healthier (less greasy) cheeses if your stomach is sensitive and end up sopping up the cheese grease.

Now you’re ready to start and pull out all your homemade pizza dough ingredients.

Instant yeast. I buy the small Red Star packets. The yeast balls look like microscope-tiny, perfectly round khaki brown color beads.

Water. 1 cup warm or room temperature tap water is fine. You may want to experiment as you know what they say about the famously delicious New York pizza crust (the rumor is that it comes from the water).

I’ve used seltzer and filtered water for pizza crust, and I find tap is still the best all-around.

Flour. You have options. Bread flour is the one for Neapolitan-style airy pizza. You don’t need special “00” flour even though you’ll find many recipes with this.

With bread flour you can use for other breads and it’s generally less expensive.

And if you aren’t doing an airy crust, other options are:

You can use a mix of regular or all purpose flour with whole wheat flour (that has a higher bread protein content). Whole wheat flour dough will be less sticky.

And if you use semolina flour for your bench flour, then that will help your dough from sticking to the metal pizza pan you use.

Another reason to choose whole wheat flour is the slightly higher, healthy fiber content. There are also gluten-free options.

In total, use about 2-1/2 flour total, but you will need more when you’re working with the dough.

You get better with practice and experience. You may be able to later eyeball how much you need.

Salt. 2 teaspoon table salt. You can use a little more salt if you use sea salt or if you plan to use fresh mozzarella (or buffalo mozzarella) that doesn’t have as much salt as some other cheeses. Kosher salt or a coarser salt will work well.

Optional: 1 tablespoon EVOO (helps with adding taste and less sticky dough).

Here are the 5 easy homemade pizza crust steps (broken down in detail):

Step 1: Make the pizza dough.

Add the yeast to water and let it settle/dissolve for about 5-10 minutes. The mixture will have a milky color and consistency. Set aside.

Separately, add the flour or mixed flours of choice to your mixing bowl (I like half and half whole wheat and regular or all-purpose flour). Add 1 teaspoon salt or you can use 1-½ teaspoon sea salt (if you want to use non-iodized salt as I use). Then add EVOO if you’re using, and the water-yeast mixture.

Dough by hand method: You can make the dough by hand, and if you do it that way, I’d recommend creating a neat flour mountain on a shallow baking pan where the flour won’t stick to everything.

Using semolina flour as a lightly floured surface is a preference.

Then add a dip in the middle of the mountain where you would add the liquids, like you may have seen or done at home making pasta the old-fashioned way (except there are no eggs needed in pizza making).

Dough with machine (recommended): It’s easier to use a mixing machine with the dough hook, like the Kitchen Aid mixer (I have a pink Cadillac color one… Paris Hilton and I have something in common, lol).  

With a machine, in a few quick minutes, the dough should be ready. You’ll know when it’s done when it’s not too dry, and not too wet, and has some good elasticity. Pizza dough is forgiving and is only part of the pizza pizzazz (say that 10 times).

Remember to scrape down the flour from the sides of the mixer. As you’re waiting for the dough to finish mixing, generously flour your pan.

I recommend a mix of coarser semolina flour and regular all-purpose flour for the bench flour.

When it’s ready, pull the dough out of the bowl. You’ll be able to form a small ball with the dough, and you may need to add more regular flour on the outside if it’s too sticky.

Form a dough ball and let it rest on the pan you’ve floured. Leave it sitting or resting at room temperature for 10 minutes.

Note, you don’t even need a plastic wrap or another container you’d have to clean like in bread making!

Step 2: Prep the toppings and the sauce.

While the dough is still resting, I get the topping ingredients ready.

I open the tomato sauce can (many restaurants use San Marzano tomatoes that I recommend), and I add finely chop anchovies with a serrated knife to the sauce as my secret ingredient (that’s not a secret anymore).

It adds salt and another flavor dimension (or you can just add a teaspoon of salt to the sauce if you prefer a saltier-tasting pizza).

Tomato sauce will add sweetness back. You can make your own tomato sauce but since it’s not the star of the dish, canned will work just great.

If you want a chunky style, Marzano tomatoes are plum tomatoes which are the kind commonly used in Italian restaurants. Or else use any tomato sauce or paste.

If you are using fresh cheeses like buffalo mozzarella, slice the cheese into smaller bits.

And if you use basil leaves, wet them a little like with a wet paper towel as they will settle a little better on the pizza. Alternatively, you can use spinach leaves like I use as healthy-alternative inspiration.

For any other wet ingredients like black olives, drain any excess liquid and dry them with a paper towel if you need to (as that would be a damper to your pizza… sorry, I couldn’t resist. Today is a fun day.).

By the time you finish this step, your pizza dough should be ready to work with.

A quick back story: I used to be a pizza maker (or pie maker as they referred to) as a teen before I could drive, and for the busiest Domino’s Pizza… not in the country, but in the world (yes the world! that is becoming smaller every day). 

I stuck around for 4 years until I took on other food-related jobs in college.

So, I still make the dough the way I learned from the modern pros!

We used to crank out 300 or so pizzas in an hour as a team during the busy football nights, and during the 30-minute guarantee years (you probably don’t remember!).

Our heads were down but it was fun energy in the shop![OK back to the business of making your homemade pizza]…

Equipment you need:

-Pizza pan. Any metal pan will work.

-Pizza cutter or pizza wheel (optional)

You don’t need a pizza peel.

Step 3: Flatten the dough into the pizza pan, to get it ready for the oven.

You can turn the oven on to pre-heat or you can wait if it’s your first time or so baking pizza.

Regarding temps, if you want to use 425 degrees (Fahrenheit, just to clarify for my Brit friends), that will give you a crispier bake like a pizza oven would.

If you prefer to cook under 400 degrees because it’s a hot summer day or your fire alarm can go off in apartment living, then you can bake with standard 350 degrees/180°C.

So anything in between 350/180°F and 425/218°C degrees will work. Remember pizza crust is forgiving (and I dare say easy).

OK, so here’s how to make the crust…

Fancy hand way: Take your dominant eating hand and place ontop of your weaker hand. Put your dominant index finger and middle finger below your weaker hand index finger and middle finger (crossing your thumbs). 

Or…

Simple hand way: Place your hands side-by-side, index fingers touching.

Either way, using your fingers, put pressure into the dough as you’re making hand imprints. Use enough pressure to make a dent, but make sure you’re not making holes in the dough, and it’s thick enough to hold the amount of sauce you plan to use.

If you get a hole in your dough, simply start over like you would with Play-doh. Roll the dough back into a ball and then flatten the ball with the palm of your hand (that you can coat with a little more flour as needed).

Push down on the dough and make handprints on every part of the dough.

Keep turning the dough 90 degrees while you move along and your hand is at a 90-degree angle (or at 3 o’clock clockwise or 9 o’clock counter-clockwise if you like clock descriptions).

For a right-handed person, you can turn the dough clockwise (and counterclockwise for a left-handed person).

Then flatten down the middle of the dough with your fingers and palm of your hand to get out all the trapped air bubbles.

Do this once and then flip the dough to the other side (back side), and do the same process. Add more bench flour underneath the dough as needed.

Keep working with it until it’s the right crust size for your pan or toppings.

If you want a super smooth dough crust without your handprints or blemishes, turn the dough with your gentle palms while lightly kneading, smoothing, and stretching the dough with palms (like you’re sanding it down).

I skip that part as a handmade-looking pie to me is part of the fun.

For basic round or irregular shapes, making the dough can take one minute or less with practice.

I know my instructions are descriptively long, but once you get the hang of it, it can be fast and easy!

In the beginning, take your time learning. It can be fun and maybe even a ‘lil therapeutic especially if you have some good music going on!

And, then here’s another important step/option that I recommend:

When you’re satisfied with your pizza dough that will be your topping base and crust, pre-bake the pizza crust first (without toppings) especially if you are using lower baking temps.

This is necessary if you are using lower 350-degree temperatures, but you can skip this step if you want if you use much higher temperatures.

I use the prep-baking crust waiting time to clean off my dough hook, mixing bowl, and other supplies I’m finished with, so I have minimal cleanup later.

After 10 minutes (a magic number for pizza step waiting times), pull the slightly toasted pizza crust out of the oven.

Let it cool for a few minutes, but you don’t have to wait until it’s room temperature again.

Then you can add your sauce with a spoon or ladle and spread evenly starting in the middle and applying less and less pressure towards the crust.

That’s the way we use to do it in the pie shop 😉

Btw, you can make other sauces like pesto, barbecue, or balsamic (that are other personal favorites of mine)! Maybe you too as you get to be a pizza pro?

…But here I’ll keep it super simple with the tomato sauce.

Wheat pizza crust example.Step 4: Then lay your toppings on.

The secret for better baking through is to put the quickest to cook items on the bottom. So any thin, flat veggies (like black olives and mushrooms) and flat meats like anchovies, and then add the lumpier foods on the very top layer.

If you use buffalo mozzarella (the white ball kind), treat it like a topping instead of cheese. For shredded cheeses like regular mozzarella cheese, add as the first layer over the sauce.

If you want to use tomatoes that aren’t finely diced (tomato concasse in fancy Italian restaurants), bake them on the side in another pan as they could be too wet and create a mess on your pizza in the oven or prolong your baking time (sundried tomatoes are ok on the pizza).

For any meats, cook them through in advance especially if you’re baking your pizza on 350 degrees.

Now you’re in the home stretch! You just have one more step.

Step 5: Bake your pizza (or cook your pie 😉).

When you’re happy with your fully loaded Picasso-pizza art, put it back in the oven on your lowest or medium rack, and if you’ve pre-baked the dough then you don’t need the pizza pan anymore if you want.

You can just set your pizza right on the baking rack. Sometimes I leave the pan baking just depending on the crust I want. Try it both ways.

And then bake for another 20 minutes to your crispy done liking (all ovens are different and depend on your dough thickness, ingredients, etc.).

Check the crust bottom to determine doneness and if it’s not yet done, but toppings are done or shriveling/drying up, then add a piece of aluminum foil on top and keep baking until the crust is done.

Don’t leave the pizza in there after you’ve turned off the oven, like you could in baking other goods, as this can dry out the toppings and the fiery heat will be gone from the crust which usually takes the longest to bake.

When done, pull out of the oven. Presto! Let it cool and then cut and enjoy.

If you want to add individual flavors, like if you’re feeding a larger group, you can have side parmesan-reggiano cheese, oregano spice, red pepper flakes, garlic, drizzle or olive oil, or caper ingredients (just to name a few ideas)!

…And then you will have 100% impressed your friends with your rock star homemade pizza baking skills ⭐️

The sky’s the limit! And while you’re waiting on your baking oven, you can do a few baking yoga moves, if you’re so inclined.

 

shittake mushrooms homemade pizza.
Shiitake mushrooms and apple cider vinegar cracker pizza crust.

And then when you’ve made easy pizza crust, you can make your own mushroom neapolitan wood fired pizza from your home oven.

homemade wood-fired pizza with mushrooms recipe.
Print

Neapolitan-Style Pizza Crust

You can make this Italian style pizza crust at home with mushrooms or any of your favorite toppings.
Course lunch, Main Course
Cuisine American, Italian
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • 1 cup bread flour
  • 1 tsp salt (coarser kosher salt works well)
  • water (start with 1/4 cup and add more)
  • 1/4 tsp instant yeast
  • toppings (e.g. mushroom, buffalo mozzarella cheese, and sauce).
  • 1 tbsp extra virgin olive oil
  • bench flour (e.g. semolina flour or bread flour)

Instructions

  • Make the dough. Add flour, water, salt, and yeast ingredients to a mixer bowl or bowl if you are making the dough by hand. You will use about 1/2 cup water per 1 cup flour.
  • Knead the dough, until a cohesive pizza dough ball can be formed. With a bread dough hook on a mixer, this will be about 5 minutes on high, 7 minutes on a medium setting (and about double time by hand).
  • Add some olive oil to a plastic container with a lid.
  • Place dough in container and let proof for at least 2 hours. Can be left overnight in the refrigerator and be sure to not let the dough dry out.
  • Then add some bench flour to your pan to prevent sticking (semolina flour is classic for Neapolitan pizza but any flour will do). I suggest a baking pan with a Silpat setup ontop to prevent the pizza crust from sticking to the pan.
  • Flatten the dough into the shape you want with your hand and fingers. Avoid the crust edges to create a more airy crust.
  • When you're happy with your pizza shape pre-baked, then place in center of the oven bottom rack and bake for about 20 minutes on 350°F/180°C oven. The pizza crust will not be finished but it will be hard enough on the crust bottom to be able to broiled without a pan.
  • Add sauce, cheese and pizza toppings.
  • For the airy crust and charring pizza crust marks, broil your pizza. For preparation, remove Silpat (if using)and your baking pan, and slide the pizza to the top oven shelf at least 6-8 inches away from the top of the oven where the oven heat will be coming from (not the bottom like baking settings). In most common ovens, the 2nd rung down for the top adjustable metal rack works well.
    Turn on the broil (caliente hot!) setting for 2-5 minutes until crust is slightly charred giving the wood-burned fire "effect." You'll see the heating source from the oven lines above that could take a minute to heat up (indicated by the top red heating element).
    Safety tips: Be careful and watch the broiling the entire time with the oven light "on," so you can be fully safe. Do not open the oven door at any time that the broil setting is fully heated or turned on. And do not turn your pizza without turning the broiling setting off and waiting for the oven to cool down before opening the oven door (and then turning back on). Test your oven for the best broiling time for your pizza crust, and do not overcook.

Notes

You don't want your dough to dry out, so be sure to add enough water so it's more like an elastic smooth skin versus stringy dough. And be sure to cover the dough.

Fresh Orange Juice (No Juicer Needed)

Fresh orange juice is a popular, year-round favorite. In the winter, oranges are in season, so you can find an abundance of oranges.

orange juice

That’s also when most people load up on Vitamin C that they associate with orange juice, and why orange juice grocery shelves can be full or running empty.

And summer is a popular time too as it’s served in vacation towns and resorts.

I share below how you can optimize an entire orange in homemade fresh orange juice squeezed by hand.

If you’re inspired by fresh juices, this is a smart idea to save money, be healthy, and enjoy conveniently at home.

And speaking of enjoyment, last week I had a nice surprise.

I won a gift card to a local smoothie place I’m inspired by. They are my inspiration for tropical smoothies.

One day I saw someone coming out of a yoga studio in my town who was carrying this mermaid blue color bowl that’s the size of a large yogurt container.

I had to find out what this healthy ingredient is!

I learned it comes from an ingredient called blue majik (that’s the magic in the blue bowl). 🥣

The South Block smoothie chain also uses ingredients like camu camu and maca root.

You feel like you’ve been invited to a new array of rainforest superfoods shipped from an exotic locale in the world and infused in your made-to-order bowl or smoothie.

It’s dreamy, no?

OK, I could go on and on excited!…

But, today I also wanted to share how you can optimize oranges in a house-made fresh orange juice.

I’ve become super sensitive to how much sugar I consume and that’s healthy motivation.

And that hopefully inspires you to think healthy food and drinks at least most of the time (as it does for me).

Vatas are attracted to oranges and sugar so this is perfect for satiating sweet cravings.

Next time you think about getting orange juice from the store, consider making your own fresh orange juice from whole oranges where there’s no added sugar.

Fresh Orange Juice

organic navel orange peel for fresh homemade orange juice.
Look for heirloom, organic, or local farmers market produce as in season (free of pesticides, good for us and the environment)

And oranges are one of my favorite fruits as I love the smell of oranges. Here’s why…

They are good for calming anxiety, aromatherapy, and if you’re leaning into the Vata mind-body ways or  wanting to restore any Vata imbalance.

If you can’t get the work life balance or life is stressful, keeping an orange near you to sniff and that’ll help calm you.

And making fresh orange juice will also in its healthy-balancing effects.

And if you feel it in your nervous digestive tract, you can try an orange elixir like this recipe:

organic navel orange peel for ayurveda drinks
Print

Orange Digestif Juice

Course Drinks
Cuisine American
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • 1 orange (pulp, zest, peel)
  • Apple cider vinegar (amount adjustable to liking)
  • 5 Spice blend (Five spice is star anise, cloves, cinnamon, fennel, and black pepper) - (amount adjustable to liking)
  • water (dilute as needed)

Instructions

  • Zest and peel an orange. Keep all the parts. Tip: use navel, Cara Cara, blood, or heirloom oranges. They are good for the calming (and good for parasympathetic nervous system also affecting good digestion).
  • Squeeze the pulp into your orange juice container (or enjoy).
  • Add your zest and peels to the container.
  • Add five-spice blend.
  • Add apple cider vinegar
  • Fill up with water. Shake and refrigerate. Enjoy when you have an upset stomach.

There are so many orange varieties to choose from. I love the Cara Cara sweetheart orange variety (common around Christmas) that can be juicier and sweeter than a California navel orange that’s in season a little earlier.

Plus fresh orange juice makes me think of my second home, staying in nice hotels! Once upon a time I worked in hotel catering management where I got my first taste.

And you may have seen out and about those gigantic commercial machines that crank out fresh orange juice from whole oranges. That would be a fun job for a day!

You may have seen one of these at selective grocery stores if you live in a larger metro area.

Fresh orange juice definitely ruined me for any added sugar orange juice that comes from a carton (like I grew up drinking).

Concentrated is high sugar and harsh on the stomach, and especially along with a morning coffee routine that Americans commonly do. That’s double acidity.

Plus ontop of that, most common foods are usually acidic.

And if that’s your typical morning routine…

👉 You can opt for making your own organic cold brew coffee and  diluting orange juice with water.

So let’s begin and get your fresh orange juice-on!

For equipment, you can use a citrus squeezing tool, which is one of my favorite kitchen tools because it’s bright yellow so I have no choice but to be sunny with the brightening citrus when I use it 😉.

And a zester microplane tool that looks like a zester.

Orange zest from a fresh orange juice.

These are the parts of the orange.

Orange Zest (essence). Before I cut into the orange for orange juice, I go around the orange peel, grating, and capturing all the outside orange zest as essence for zhughing up other sweet morning smoothies, dishes, and garnishes (that’s where my former-catering mind goes and yours can go wild too!).

Orange Pith. Most people throw the spongy, slightly bitter part out, but consider keeping.

This would good in the orange digestif recipe mentioned already.

The orange pith is high in Vit C (as is the juicy pulp) and anti-inflammatory flavonoids. For those reasons alone, it’s worth considering mixing in foods and drinks/smoothies.

Plus leaving no traces of fruit is good for not attracting critters. 😉

Orange Juice and Pulp. Then cut the orange in half (perpendicular to the top or the stem or from left to right).

I know it’s tempting to cut the orange any which way since it’s perfectly round, but cutting the right way lets you cut through each orange segment to maximize juice.

Otherwise you could get stuck on a pillowy-feeling orange segment.

Now you’re ready to squeeze each orange half or use a citrus squeezer tool, and squeeze away the juice into a tall glass.

Let go of all your stress squeezing oranges. Activating calming oranges around you is a relaxing sensory exercise.

Keep repeating until you have the amount of juice you want. Add back pulp as desired if you like high pulp juice.

You can also add some water to dilute some or stretch the juice out for more.

And enjoy!

No-Waste Eco-Friendly Ideas: Save the orange pulp if you prefer high-pulp OJ and add small orange pieces to your drink.

Save the seed to grow a plant. Save the pulp and zest for cooking and baking recipes. Save the pith that has the most nutrients for digestifs and foods. Save the orange sticker as a reminder for getting the Produce LookUp (PLU) item again. 😉

If you like fresh juices, you may want to give Fresh Peach Juice and Mango Juice other sunny yellow inspiring fruity juices a GO.

Quinoa, Homemade Granola, and Oatmeal Ideas

Quinoa cereal with milk is a great way to get the healthy benefits of grains and not a soggy bowl of cereal. Below are ideas on how to make the most of quinoa and oatmeal.

quinoa cereal bowl is a good cereal.Let’s see… does this describe you? You wake up and you want to eat something, but you crave something different than what you had for breakfast yesterday. (That’s a sign you could be a natural Vata).

Why not try quinoa recipes for a morning cereal bowl that healthy eaters are raving about?

Btw, it’s OK to feel like you’re in a food rut, seeking food variety and abandoning old ways.

That’s actually a healthy natural selection way for your body to get different nutrients and as nutrition information evolves.

Cereal used to be the most popular way to start your day, with a nutrition label full of vitamins and minerals.

But then the healthy truth came out and went south when you learned that the source was fortified, (nutrients were added), or enriched (nutrients removed and added back).

You see preservatives like BHT on the list of ingredients when they could (and you can) do without.

Our childhood favorites that end in “O” (maybe for “oh-no!) have been called out for having Roundup weedkiller ingredients.

Even if it’s small traces, you don’t want your food near pesticides that aren’t natural foods you pick off the land, ya know what I mean? So what’s a girl to do?

Like most, we grow up and tweak our diets to match a healthier lifestyle?

Other-once childhood favorites like a tart popped from the toaster are no longer appealing to a healthy adult. The nutrition label can make your eyes pop out of your head with high sugar, low fiber, etc… (you might as well go for a bakery creme-filled donut or chocolate croissant).

For our daily breakfasts, we love our fast favorite cereals and breakfast sweets, but we can love our health more.

Well… when you put it that way…

That’s not a pick-me-up way (and not my usual Enneagram 7 enthusiasm). It actually sounds a bit like wah-wah-wah, but wait… there’s a new wah in Keen-wah (quinoa)… a much better alternative to get excited about. Now, that’s what I’m talking about! And, my favorite easy, quinoa recipes are below.

Another favorite is old-fashioned or slow-cooked oatmeal (whole grain rolled oats) that’s a particularly great morning warm meal for natural Vatas who love to multitask while getting food in the morning body.

It’s a good morning bowl because it doesn’t get soggy (it’s already mushy!). And it’s fast to make so it’s no bother if your brain hasn’t caught up with your stomach needs before you’ve had any caffeine. You just need a little hot water.

For slow-rising Kapha energy, warm oatmeal could also be the simple meal that works.

While healthy Pittas love to eat and go! and love foods that cool their bodies down.

A meal with milk or a dairy alternative is perfect like cereal or a morning healthy goodness smoothie.

Because I mentioned how finding healthy store-bought cereals that you like can be tricky, making your own homemade granola cereal (crunchy) or oatmeal (soft and warm) from whole-grained rolled oats is an easy alternative.

It’s tasty and takes very little time.

And you can pre-make healthy granola cereal as an extra time-saver.

The only sweet ingredient is a small amount of high quality or local honey (to act as the glue) and optionally add in your favorite dried fruit and nuts, such as almonds and raisins as the healthier choices.

If you want a crunchier granola cereal, then use less honey, and bake in higher oven temperatures for a shorter amount of time, making sure to watch your batch so they don’t burn.

Quick funny story… or at least it was entertaining to me. Long before I worked in hotel catering, I worked in the kitchen of an upscale Italian restaurant where I did food prep.

One salad task I had was to prepare and bake pine nuts. I remember they were extremely temperature and time-baking-sensitive.

If you didn’t stand there and watch the oven, the pine nuts would go from unbaked to burnt in the blink-of-an-eye. That happened more than once, but I got smart and learned to stay mindful on my task.

[OK…anyway, where was I? 😊]…

Granola is a little more forgiving, but every oven is a little different and depending on where in your oven you set your sheet pan.

I take my Silpat off so that I can get crunchier granola (but that’s just preference). In baking, slight altitude and temperature changes outside, affect indoor baking conditions.

Another alternative and my favorite and maybe yours too (or could be yours), is the breakfast quinoa bowl.

I promised some quinoa recipes (they’re further below).

When I was growing up, we didn’t know quinoa existed. Before then as far as I can remember, cous cous was the exotic and chic healthy norm alternative to pasta or rice before superfood quinoa came along.

Quinoa is actually mistaken as a grain, and even set in the grain aisle in the grocery store.

It’s acually the fruit part of a dried herb (but it looks and cooks like a grain so it’s treated like one).

You know that saying, if it looks and acts like a duck, then it’s a duck.

Anyway, now we’re all fully quinoa aware.

We add healthy grains to our lunch and dinner salads like dry dressing.

For breakfast ideas, have you tried or thought about adding breakfast quinoa recipes as the new cereal or oatmeal?

I did and that really spruced up my healthy morning breakfast options. You may also love (or grow to like) the quinoa-forward trend for starting your day right.

Here are a few good reasons to try it out:

Health benefits. Red quinoa is a newer superfood loaded with protein, carb, and vitamins and minerals like calcium and potassium. It’s also a high fiber source. So that’s makes it a great breakfast food. And still a hidden secret.

Durability. Besides health benefits, quinoa cooked doesn’t dry up like cooked oatmeal can (that can be as disappointing as soggy-drenched cereal). Quinoa stays light and fluffy in your fridge after it’s cooked.

Satiate a sweet tooth. You can add your sweet, fruits if you want to skip the added refined sugar options. Unlike a plain fruit bowl, you won’t be as hungry right away.

Versatility. And if you decide you’re tired of eating morning quinoa bowls, you can use your cooked quinoa to add to your lunch or dinner salad ideas, or as a side dish instead of traditional carb sources like pasta and rice.

We usually think of quinoa as a high-carb source. It’s also a high protein source, so that’s another reason why it’s great to incorporate in your daytime meal.

1 cup of quinoa has 20 grams of protein. That’s the same apples-to-apples amount of protein that’s in 1 cup of tofu. Protein will keep you from feeling hungry.

Red quinoa is higher in fiber than white quinoa that’s more common. You can think of red quinoa like using whole wheat flour vs regular (multi-purpose) flour.

So, here’s how you can give it a try if you haven’t already…

Breakfast Quinoa Ideas:

Organic red quinoa. Cook per instructions, and then cool. Did I mention this is a great meal you can prep in advance!

Refrigerator cooked quinoa for 1-3 days.

Then in a bowl, add your favorite fruits:

 

-Whole blueberries

-Sliced strawberries for traditionalists

-Lingonberry or acai (ah-sye-eeh makes quinoa easy to pronounce!) for the adventuring tastes

-Sliced bananas

-Your nuts and seeds (chia or flaxseed, almonds, walnuts, sunflower seeds)

-Coconut shavings (like you would use in baking. Unsweetened or sweetened)

-Dairy milk alternatives: Coconut milk, almond milk, or cashew milk. You can also get your morning oats in with oat milk 😉

I also have a ‘lil wake-up caffeine hack. This is what I do… for a final touch,  I add either sprinkles of cocoa powder, or ground flavored coffee such as vanilla, blueberry, coconut, or cinnamon flavored super fine ground coffee.

And if I’m super tired, or it’s like a big “presentation day” or a day where you need “to be on,” I add a few sprinkles of ground espresso. It adds taste and wakes your brain up and if you have morning allergy fatigue.

I also add cinnamon or cardamom spices for a different sweet taste and healthy enhancement.  Powders are good, but I find liquid extracts and essences are too strong, have alcohol, and are good for baking.

The only liquid besides the dairy milk alternative I would add is fresh citrus juices (squeezed from an orange, lime, or lemon).

You can also make an apple cinnamon bowl which is a good year-round bowl.

In the fall, apples are in season so you can find and pick your own apples from the local farm or orchard groves. And if you don’t have any milk alternatives in your house, and you don’t want to run to the store, you can use a flavored tea like bergamot or cinnamon tea hack, or whatever tea flavors light your fancy.

Steep tea with warm-hot water, then add. That’s the healthy way (and what I’m talkin’ about!).

You also can buy shelf-stable dairy milk alternatives and keep an extra 32 oz reserve in your dry cupboard/pantry. …there’s no shortage of smart think ahead ideas!

Here are a few other favorite ways I like to consume quinoa:

Lunch/Dinner Quinoa Ideas:

Protein: Chickpea, tofu, or chicken
Add spinach, grapes, cucumber, or apples for another dimension. Optional spice: cumin.

For dinner, same as lunch except add more veggies (plant based meal) like cooked red onions, brussel sprouts, leafy and collard greens.

…Now it’s time for me to get back in the healthy kitchen!

Fear and Phobia Is Not Permanent

fear and phobia

When I was younger I wore contact lenses. For the first few weeks, I had a subconscious fear and phobia, and I struggled to get the soft contact on my eyeball.

When I would try, my eye would blink and my eyelashes would keep the contact out of my eye.

No-contact was what I should have called the daily event that seemed like taking half an hour every day.

Years later, I realized that the reason I couldn’t get the contacts in my eyes was that I had a subconscious fear of the contact (lens) making contact with my eye. 

So the blinking was not controlled by me but a body reaction to what my mind was telling my eye (mind-body connection in full swing).  

From this puzzling event, I recalled that years before as a child, my eyes would sting when I tried to open them in the pool water.

Some kids could open their eyes completely underwater (I noticed with my underwater goggled protected eyes wide open).

A-ha!… with that, I made the connection to my fear… the goggles acted as eye protection and a contact lens was an intruder like the chlorinated pool water, at least in my subconscious mind (that does most of the thinking).

Knowing that insight, allowed problem-solving consciousness to emerge.

With daily practice, I consistently calmed my mind disabling my protective shell in my brain and re-writing the new story narrative to my fear and phobia that had the bold headline: “contacts are safe.”

Then that mind message was reinforced daily as I went to a 20/20 daily vision world from a framed eyeglass world.

Those subconscious positive reinforcing thoughts cut down the time to insert a contact within seconds.

Wouldn’t that be great if we could reprogram our negative thinking minds in nanoseconds?

Making visible, hidden fears through your actions

Inserting contact lenses can be a frustrating experience for many in the beginning (like it was for me).

Similarly, for so many other starting out defeats, a hidden fear or phobia can be preventing the outcome from happening.

There’s a deeper root cause for your fears.

When you can find the reasons and ways to reprogram your subconscious mind, then you can get over your fear and phobia.

Insecurity is one of those subconscious fears that can show up regularly with a knee-jerk reaction from a fear-based thought.

Another is jealousy or criticism especially if you’ve been wounded or have reason to doubt.

And these get worse if you’re Vata imbalanced. If you’re naturally Vata dominant, anxiety is your natural way that can trigger fear.

Any non-loving thought is fear-based because it comes from the brain’s ego, and if left unattended, can spin wildly out of control.

We can rewrite those subconscious fear thoughts and shadow work can be the way.

Also, others can notice from the words, actions, and reactions that happen, but the person with the ego is often blind…

It’s natural and invisible to the person unless they witness and catch the self-defeating and manipulating thoughts.

So that’s why we all have to be careful and stay aware of our own egos.

At any weak moment, a humble spirit can turn into a prideful act.

The simple act of someone cutting you off on the road can change your calm state to a riled-up one. And that can show up in a myriad of undesirable outward expressions that are unhelpful to everyone involved.

Getting off your chest is healthy and productive after you have a chance to cool down in self-control and you have calmly thought about potential solutions.

Then when you are tested, or you’re cut off the road, you get to decide which road to take.

Choosing the higher road means letting go and that can seem weak to the ego-mind, but self-control is empowered strength.

If you’re conflicted or when you don’t know what to do, don’t do anything yet. Review so you can learn and have discernment next time.

Remember that tidbit of wisdom next time when you hesitate.

Because you can be certain you will be reminded again until the lesson is learned. Life is patient with us.

How To Change Your Deep Rooted Fear and Phobia

Fear and phobia is rooted in the small places we can operate from in limitation and sometimes ugliness.

We all can act saintly-kind if we choose, and the act allows good sides to birth. Love serves all.

With practice over time, ideally, we can even learn to let undesired “meant to protect you” entering thoughts just pass through without putting energy into them.

We don’t have to accept our thoughts as current truth such as an isolated traumatic experience.

We can just reject those non-helpful thoughts that don’t apply to our current situation and send them back to where they came from.

And we can connect the dots to our self-awareness for the next time. We can recognize our self-destructive patterns and question them.

Because when you realize and accept every thought isn’t yours, that’s when you can learn how to optimize and transform your life if you decide.

Maybe you do realize, but you haven’t accepted yet. Because to accept means you give up a part of your control.

Say Goodbye to Your Past Fear and Phobia!

Before my younger contact lens years, I had fear and phobia about the dark, lightning, thunder, and the deep waters just to name a few things.

They came from news stories I heard, scary movies I watched, and almost physically drowning in my backyard lake at 9 years old.

But first I had to get calm and lose the worry.

I conquered the drowning fear eventually by learning how to swim.

When you lose your deep fear, any surface panicking fear and phobia, you can learn to float as you become light and buoyant. And if you can float either on your back or your front, you can learn to swim and save yourself.

That summer I was able to enroll in swim lessons but didn’t successfully learn how to float.

Then one day I was in the shallow end of a neighborhood pool, and I was calm and tried to float. Something clicked and I learned how to float on my belly and my back in the pool water.

It wasn’t pretty as I just laid there like a piece of driftwood letting my feet slowly float from the bottom of the pool.

But that day gave me confidence as I repeated floating again and again until I unintentionally could convince and remind myself (and my mind) that I knew how to float.

Fast forward to my young adulthood… most of my childhood phobias had disappeared or I had learned to swim out of them.

I still had fear and worry about so many real-life situations.

One was I had learned to grow scared of sharing.

I didn’t grow in share vulnerability times so that re-enforced my being a private person.

Writing blog posts like this and sharing on the internet was not something I would have ever done back then.

But instead of letting the fear get to me and grow in me, I slowly one-small step at a time turned those moves into action and transformation.

Since I faced my fear, I got over the hump to the other side and then I could replace my old fears.

But I learned to lean on faith to gradually change my Vata ways and worried thinking.

When I had the realization opportunity to cross the bridge into knowing there’s a divine source inside you decades later, there was an exchange into believing in more than my ability only.

There was new weightlessness like the thick clouds had lifted. I wasn’t the sole source for my success and I stopped believing in luck as coincidence without meaning.

I became a Believer that applied deeper insight to life, which did the heavy lifting to transform fear. In faith you know there’s another better life coming. 

…What if this life were just a test?

And if you’re still wondering what this life is about, testing the waters in your quiet, thoughtful life is a good way to discover. What if there was more, and you were missing out? 

This is an individual question, but when you seek, you will find.

“You become what you think about all day long.” – Ralph Waldo Emerson 

How Faith Can Play a Solution Role

To take one step further, gaining faith can transform your beliefs and mental health, and especially if you have an anxiety disorder or a traumatic stress disorder.

When you believe that all things are possible in a larger context, then you can believe that fear is beyond you and your power.

Fear can feel like an uncontrollable problem. If you can problem-solve with from within then you have a powerful way.

Norman Vincent Peale’s The Power of Positive Thinking was a classic book published in the 1950s.

He was a motivational thinker so ahead of his time because he was already suggesting meditation and mind-body correlation in his works.

There’s a 10-step practical process in the book’s chapter “Power to Solve Personal Problems.”

It includes: believe for every problem there is an answer, pray about your problems, trust in your insight and intuition, and do creative spiritual thinking for amazing power answers.

If Mr. Peale were still alive today, he would be a great forward-thinking influencer with much to say.

 

Heart and Soul Centering To Live Your Best Life Now!

Heart and soul is a part of our bodies that we can’t see, but we can feel daily. Pizza is heart and soul food (recipe below for making a heart shaped pizza 🧡).

This sky painting over the water is heart and soul spirit in one.A daily heart and soul-centering check-in can change your life! You could be an old soul or have an old soul like some of us who remember young life before the internet.

…I remember when I first started out working and ambitiously I thought I wanted to climb the corporate ladder. It didn’t take many years before I shifted my priority to wanting better work-life balance.

And with those intentions, I career pivoted that gave me that outcome. But had I not picked my head up to see what my heart and soul was telling me (and now I know my spirit was helping me), I would’ve missed the message about finding time to work on me. Personal growth was something I had to go outside of work to find in volunteering and discovering myself.

It’s never too early to start checking in. Maybe now is a good time to set this priority in your life as you had to rethink parts of your life in 2020, along with everyone else (so you’re in good company!).

There were many external changes made affecting your life, that you had no control over, and may help you later on in ways you may not see how yet at this moment.

So for now, you can just keep going, growing, and focusing on creating the best that your life offers in abundant possibilities that you put intention to until the next step. There’s always a next step when the timing is right.

It’s better to think this optimistic way and joyfully pivot into your forming newer overall life, including work, relationships, passion, and purpose, so you can enjoy the process with greater ease (and not create unnecessary dis-ease or woes-me feelings).

That doesn’t mean you don’t have varying feelings with so many gray areas and small decisions you need to make, but that you’re finding your happier way now in the process (and possibly then seeing through a different lens than the one you may have been previously looking from).

I provide a lasting impactful way to do a heart and soul check-in, further below. ⬇️

Encouragement: Our Society, You, and Your Gained Ideas

In America, convenience is at our fingertips, and many of us started last year to positively lean into our interests, curiosities, and skills development.

You may have learned how to grocery shop differently, cook meals, bake your own bread, and learn new digital skills as a way to communicate with the rest of our virtual world and the local community.

You picked up other life skills that everyone needs so you could stay relevant.

You may have even discovered or rediscovered a few passions and hobbies, and read more books than you sought out originally to do. Those were some of the common gains for many of us.

All was not lost in our home life, and more has been gained (and is being gained) in our overall lives if we choose to focus on the higher lens way of living.

It’s helpful for you to reflect and personally remind yourself of the progress over perfection you’ve made, so you can stay feeling uplifted in your spirit. It’s too easy to get sourly influenced in our culture.

You can be less on guard, open up to your authentic self and reap the benefits in a new era where we’re all finding our way in many ways.

Over the past year especially, you may have changed some lifestyle habits or behaviors that you like, that work better, and that you decide to keep forever.

And you may have gained clarity about what you want in the next chapter of your life. Even though you wouldn’t have done this if you weren’t challenged to do so. But you can use your situation to your good advantage!

You may even have found the better way, and experienced that good changes in your life can show up as a combination of thinking, doing, and feeling what is right for you. You get internal clues and they can help you find your second or next act.

If you took or take your connect-the-dot lessons one step further, you can reflect on how you felt about what you first thought about specific ideas. You can then take another brave leap of action so you can try and replicate best practices and discover even more new ways, as our world is evolving. This creates innovation and gives you a better way of doing things.

For example, you’re inspired to try a new recipe and that seemed to work out and made you happy, so the next time you tweak the recipe and create something new and different that you enjoy. This works the same with a new workout, new route, or a new passion project you’re developing. Variety and innovation keep you making progress!

And that’s how personal growth attitudes and creative progress are fed and can seep into every fiber of your life if you’re open to new ways and ideas.

New ideas can take time to form in the process and as you start dabbling with curiosity, you can become less intimidated to make mistakes. That’s how you grow and learn.

In this forming introspective way of life, you can also dig deeper into yourself to find what gives you more meaning and joy than what you previously found made you happy, as you become more of who you are and will become.

You can also reach higher levels of contentment and then feel fewer emotional ups and downs.

Many positive changes can be happening all at once in this complex life, with yourself and your life.

You may have even re-thought your life’s retirement plans and this year’s optimistic and realistic plans. And you’ve probably learned to be more grounded in reality and to get back to simple basics, focusing on what actually is happening to you and around you.

As a global society, we’re still not able to freely travel and create safe, live events. From these changes, new ways have been born and are birthing, such as the newer apps where you’re entering live global event conversations safely and without travel hassles.

You could use the saved travel time and energy to work on your life, to double down on a new purposeful trajectory, or seek a new mission in your life.

Just one idea can change your life and if you have an extra few minutes, that could be the difference-maker in your life.

So where would you spend those extra minutes? Here’s what I do and what I suggest.

Prioritize a Daily Heart and Soul Check-in

Especially as we’re all distracted, prioritizing a heart and soul check-in can be the best way to (re)focus on your life.

Below you can be reminded or learn to take a specific step for long-term impact and to find your daily heart and soul-filled joy, peace, and balance. Continue reading “Heart and Soul Centering To Live Your Best Life Now!”