THE MINDFUL KITCHEN – using your everyday experience as a meditation

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“Cooking and baking is both physical and mental therapy.” – Mary Berry

Hi there,

I am a long time meditator. The benefits of staying in the present moment have been enumerated many, many times by professionals from all walks of life. Meditation has been good for me physically and mentally. Yet, lately I have noticed that when I am in the kitchen, I have lost contact with the joy of preparation and just seem to be rushing to get to the end of the process. I have decided I need to get back to the joy cooking provides to me and I am setting off on this journey of cooking more mindfully. I invite you to join me.

So, I am going to share with you a recipe for caponata. It is a good recipe to prepare in a mindful manner because of the amount of chopping and combining. It is also perfect for this summer season when all the beautiful ingredients are available at your local market.

Here are a couple of things that I have put into place in order to make cooking a mindful experience.

  • Make sure you have all of your ingredients assembled. You will avoid losing your focus looking for that missing ingredient.
  • Create a distraction free cooking environment. Turn off the phone and the television. Allow yourself the pleasure of a quiet environment.
  • Pay attention to what you are doing and don’t rush. Enjoy the process of being intentional with your knife cuts and measurements.
  • Avoid the temptation to multi-task. Give yourself permission to be in this moment with the meal you are creating.
SICILIAN CAPONATA

Ingredients:

  • 2 medium sized eggplant – Italian or white
  • 2 celery sticks
  • 3 carrots
  • 1onion
  • 1 can of diced tomatoes drained
  • 12 pitted green olives – cerginola if you can find them pitted. Don’t use olives in brine
  • 2 tablespoons of capers
  • 3/4 cup of raisins reconstituted in white wine
  • 3/4 cup roasted pignoli nuts
  • 1 small bunch of basil roughly chopped
  • 2 tablespoons of honey
  • EVOO
  • basalmic wine vinegar
  • salt and pepper

Preparation:

  1. Dice the eggplant and fry in a small amount of EVOO
  2. Dice the celery, carrots and onion
  3. Remove the eggplant and add enough oil to sauté the celery, carrots and onions
  4. One the vegetables are golden, add the drained can of diced tomatoes and basil leaves
  5. Cook for approximately 10 minutes
  6. Add to the pan the eggplant, capers, olives, raisins, pignoli, honey and vinegar
  7. Cook until all liquid has thickened and the vinegar has carmalized
  8. Taste and add salt and pepper

I hope you will give this adventure in mindful cooking a try. I will be away in July and have reposted some old but goody recipes. When I return in August, I hope to continue this series and will be anxious to hear about your experiences.

38 responses to “THE MINDFUL KITCHEN – using your everyday experience as a meditation”

  1. Angie@Angie's Recipes – Angie's Recipes is an interactive blog dedicated to sharing yummy & creative recipes, helpful cooking hints and tips. Enjoy your visit and spread the word!
    Angie@Angie’s Recipes says:

    Lovely! Haven’t had a caponata in a long while and kinda miss it. I am not sure about chopping and meditation at the same time would work for me..but it’s a refreshing idea.

    • Thanks Angie. I think anything a person does mindfully is a form of meditation. I know you must be very mindful in your kitchen because your creations are so beautiful.

  2. Darlene – British Columbia, Canada – Writer of children's stories, short stories and travel articles. https://twitter.com/#!/supermegawoman http://www.facebook.com/permalink.php?story_fbid=201634059868404&id=631897250&ref=notif&notif_t=like#!/pages/Darlene-Foster-Writer/362236842733
    Darlene says:

    This looks very good and an easy recipe to be mindful while preparing. THanks. Have a wonderful July!

  3. Chef Mimi – As a self-taught home cook, with many years in the culinary profession, I am passionate about all things food-related. Especially eating!
    Chef Mimi says:

    Great recipe! Actually, cooking is my meditation. I tried meditating in college, and I was always thinking about what I wanted to eat, or that I had an itch… It’s just not for me, but I’m so envious of people who can do it!

  4. Dorothy's New Vintage Kitchen – I'm a writer, cook, gardener, photographer, poet, quilter, and accomplished daydreamer. I'm also a wife, mother, grandmother, sister. cousin, aunt, and friend, no particular order on any given day. I've been a writer all my life, newspaper reporter and columnist, radio news writer, and magazine contributor, and poet and short-story writer as the spirit moves. Now, I turn my attention to my cookbook, the blog, and a cooking column "Memorable Meals," which runs in our county newspaper. Besides my family, I love dogs, cats, good coffee, chocolate, and my never-dwindling pile of books I intend to read. Our family ran a small Vermont Inn for 18 years, with our focus on local, organic ingredients. I cook from scratch, and try not to use anything that has ingredients I cannot pronounce! After many years of daily serving up local delicacies, cooking classes, and catering, we are now only open for special events, and the odd cooking class. We also host musicians and artists, having helped produce a musical festival and other musical events for nearly 20 years. Many incredible artists have found a place at our table. Wonderful experiences, we will treasure always. My family and friends are my practice subjects. With a family that includes nut, peanut, tree fruit, and vegetable allergies, gluten intolerance, dairy intolerance, vegetarians, vegans, heart conscious, and a couple of picky eaters, there has to be a few quick tricks in the book to keep everyone fed and happy! Personally, I do not eat red meat or most full-fat dairy (usually) for health reasons, making the occasional exception at Thanksgiving and Christmas or our anniversary if the duck is locally raised. I do eat fish and seafood, so I try to come up with alternatives and substitutions when available. I serve local organic eggs and cheeses to my family who can tolerate dairy (My husband recently had a heart attack, and I need to watch my own cholesterol so I am careful, but have been known to let a little piece of really good cheese accidentally fall on my plate!). I believe strongly that eating in a way that is good for our planet is also good for our bodies, and I try to educated myself about our food sources! I cook by the seasons and draw on inspiration from the strong and talented women in my family who came before me, as well as the youth in the family who look at the world with fresh eyes. Food links us all, whether sharing a meal, cooking it together, or writing about it for others to enjoy. I love taking an old recipe and giving it a modern spin, especially if I can make it a littler healthier and use foods that are kinder to the Earth and to our bodies. I believe strongly in sustainable, delicious eating of whole foods, and the wonderful flavors we have at our fingertips! And finally, I love conversing with all the talented cooks and chefs out there who dot the globe! It's a wonderful, world full of culinary pen pals, and I cherish them all! XXXOOO Dorothy
    Dorothy’s New Vintage Kitchen says:

    Cooking is very much my meditation, and the first thing I do is put on some beautiful music, according to my mood – Mozart, Santana, Joan Baez, Snoop, Bob Marley!

      • Dorothy's New Vintage Kitchen – I'm a writer, cook, gardener, photographer, poet, quilter, and accomplished daydreamer. I'm also a wife, mother, grandmother, sister. cousin, aunt, and friend, no particular order on any given day. I've been a writer all my life, newspaper reporter and columnist, radio news writer, and magazine contributor, and poet and short-story writer as the spirit moves. Now, I turn my attention to my cookbook, the blog, and a cooking column "Memorable Meals," which runs in our county newspaper. Besides my family, I love dogs, cats, good coffee, chocolate, and my never-dwindling pile of books I intend to read. Our family ran a small Vermont Inn for 18 years, with our focus on local, organic ingredients. I cook from scratch, and try not to use anything that has ingredients I cannot pronounce! After many years of daily serving up local delicacies, cooking classes, and catering, we are now only open for special events, and the odd cooking class. We also host musicians and artists, having helped produce a musical festival and other musical events for nearly 20 years. Many incredible artists have found a place at our table. Wonderful experiences, we will treasure always. My family and friends are my practice subjects. With a family that includes nut, peanut, tree fruit, and vegetable allergies, gluten intolerance, dairy intolerance, vegetarians, vegans, heart conscious, and a couple of picky eaters, there has to be a few quick tricks in the book to keep everyone fed and happy! Personally, I do not eat red meat or most full-fat dairy (usually) for health reasons, making the occasional exception at Thanksgiving and Christmas or our anniversary if the duck is locally raised. I do eat fish and seafood, so I try to come up with alternatives and substitutions when available. I serve local organic eggs and cheeses to my family who can tolerate dairy (My husband recently had a heart attack, and I need to watch my own cholesterol so I am careful, but have been known to let a little piece of really good cheese accidentally fall on my plate!). I believe strongly that eating in a way that is good for our planet is also good for our bodies, and I try to educated myself about our food sources! I cook by the seasons and draw on inspiration from the strong and talented women in my family who came before me, as well as the youth in the family who look at the world with fresh eyes. Food links us all, whether sharing a meal, cooking it together, or writing about it for others to enjoy. I love taking an old recipe and giving it a modern spin, especially if I can make it a littler healthier and use foods that are kinder to the Earth and to our bodies. I believe strongly in sustainable, delicious eating of whole foods, and the wonderful flavors we have at our fingertips! And finally, I love conversing with all the talented cooks and chefs out there who dot the globe! It's a wonderful, world full of culinary pen pals, and I cherish them all! XXXOOO Dorothy
        Dorothy’s New Vintage Kitchen says:

        I do! I know my teenage granddaughter does too, so I think it is still popular to put playlists together.

  5. Ronit Penso Tasty Eats – NY, NY – Private chef, cookbook author, food journalist and translator. I love traveling and love to find out more about food wherever I go.
    Ronit says:

    Cooking is definitely a form of meditation.
    Caponata is such a wonderful dish. I also make it in the summer, and always enjoy it.
    Not sure what you mean by not using green olives in brine. The only ones I recall are not in brine are black olives cured either in salt or olive oil.
    Enjoy your time off! 🙂

      • Ronit Penso Tasty Eats – NY, NY – Private chef, cookbook author, food journalist and translator. I love traveling and love to find out more about food wherever I go.
        Ronit says:

        Thanks. I’ll look for them! 🙂

  6. This sounds so satisfying! I’ve felt the same in recent weeks, Bernadette. Just going through motions in the kitchen. I like your suggestion to turn off all the noise. Only the sound of chopping, sizzling and simmering. That’s all the therapy I need! 💕

    • Hi Sherry, it seems you must be having trouble with commenting. The same thing is happening to me when I want to comment on your post. I wonder what computer devil has it in for us? Thanks for your thoughts and comments.

  7. Cooking and baking is my “mindfulness time” and I love it! We really need an escape every now and then! That caponata looks absolutely mouthwatering 😋

  8. I’m a pretty deliberate (purposeful) cook in the kitchen. Not always, of course — sometimes I’m in a rush and things get hectic. But most of the time I really enjoy the whole process. This is a terrific dish, and one I haven’t made in a couple of years. Time to again, I think. Thanks!

    • Hi John, I think people who really enjoy cooking do it mindfully that is why I was concerned about what I was doing and trying to get back to satisfaction of creating a meal for people I love. Talk soon.

  9. usfman – South Florida – I accomplished a rewarding career as a teacher and professor for 28 years.No more daily lesson plans now frees my curious mind to experience life on my own terms now.
    usfman says:

    I always consider the ambience during the eating ritual as equally important as the taste of the food. So now that factor now can encompass before one eats as well. Avoid rushing the preparation helps.

  10. Your caponata looks colorful and delicious. I used to meditate and stopped out of sheer laziness. I’ve been thinking about starting again so it’s no mistake that I found your post today. Thanks for the inspiration.

  11. Bern, I love this post! Such great points. There are actually times when I start chopping, prepping and cooking as a means of relaxation. The repetitive motion, the quiet time, and the solitude are very calming. Thanks for the recipe, as well as the reminders to find mindfulness in the kitchen!

    • Elizabeth, I think people who like to cook do find the mechanics of preparing a dish relaxing. Thanks for commenting and Happy July!

  12. I know what you mean by rushing to get done. I think medical conditions encourage us to make easy and quick meals. I, too, need to get back to the joy I used to always get cooking. Your SICILIAN CAPONATA looks not only delicious but beautiful too!

  13. Retirement Reflections – Vancouver Island, BC – Prior to retirement, I lived and worked in Beijing China for fourteen years (Middle School Principal/Deputy Director at The Western Academy of Beijing). Leaving international life behind, my husband and I retired to Vancouver Island in June 2015. To document both this transition and our new adventures, ‘Retirement Reflections’ was born. I hope that you enjoy reading these reflections, and will be willing to share your own.
    Retirement Reflections says:

    As hard as I have tried (and I have tried very, very hard) I have not been able to get into meditation. But mindful cooking makes sense for me. I greatly look forward to trying this recipe!

  14. Awakening Wonders – Everyday life is filled with wondrous things and embraceable moments, but only if we allow ourselves to be fully awakened. I invite you to join me as I share passionate life adventures and ramblings that awaken my spirit. I look forward to awakening your senses to the simple, joyous wonders that are all around us. I feel that we are destined to become soulful adventurers!
    Awakening Wonders says:

    The mindful kitchen – looking forward to your future posts. I find cooking a real joy, especially when I get to spoil my guests! Is aromatherapy in the kitchen next?!?!?!?!?

  15. Tandy | Lavender and Lime – Gordons Bay – I am passionate about using regional, seasonable and sustainable produce when I cook. I live in the picturesque fishing village of Gordons Bay with my husband and dog. Dave and I visit new places on a regular basis to experience the food and culture of the area.
    Tandy | Lavender and Lime says:

    I must make this again when the weather is right and trhe vegetables are in season 🙂

  16. What a lovely summer recipe. To me mindful cooking is being alone in the kitchen with a glass of wine, a podcast and ingredients fresh from the farmers market.

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