Favorite French Toast

Favorite breakfast ever. Simple, healthy, and so delicious. Start with a slice of a healthy whole grain bread. I use a slice of  7 sprouted organic whole grain bread which is frozen (I keep it in my freezer so it lasts  longer). Take an egg (with or without yolk-your call) and whip it with a little milk (I use almond milk- again your call). Sprinkle in some chia seeds and flax seeds. Add the slice of bread and let is soak all the liquid. Spray a skillet with oil spray and cook toast on both sides. When the bread is brown on both sides, remove from pan, and top with fruit and nuts. I use frozen berries this time of year. Frozen fruit is a fraction of the cost of fresh and probably more nutritious (I use about 3/4 cup and stick it in the microwave for about 30 seconds). Add some walnuts (my favorite) or any nut for crunch. Sprinkle on some cinnamon. A treat anytime and also great for guests. Enjoy!

Sweet Potato Biscuits- not real sweet

I had never made Sweet Potato Biscuits before. Very easy to make and bake. Just take one sweet potato, milk, and oil (see recipe below) and pulse in food processor. Add the dry ingredients. I would bake them a little longer than 10-12 minutes. I baked these for 15 minutes and they were perfectly done. Because there is no sweetener in the recipe, you might consider adding maple syrup or a little honey. However, it also works to spread a little nut butter (almond/peanut) on it before eating. This will add some protein to the muffin also. Enjoy with a cup of hot tea and you will absolutely be satisfied.

Original recipe from Prevention Magazine-October 2017.

Wellness is Living Simply

Wellness encompasses so many things. To live well and simply, we strive to get rid of unnecessary complications and things and in return we receive peace, joy, balance, and more space and time. In trying to simplify my things I “dumped” all my scarves that I have collected for decades and am trying to select a mere few to keep to hang on my scarf tree.

Here is my final selection. I will donate the others to those that can use them for fashion, warmth, to be used as a head wrap when going through chemotherapy treatments or even as a doll blanket.
By letting go of “things”, you just might feel better because you lighten your load. Hopefully the recipient feels better too. Everyone benefits. Think about the “things” you have that you don’t need and that others might. Thanks!

Stuffed Acorn Squash with Goat Cheese and Mushrooms

Here is an easy, healthy and delicious recipe for your Meatless Monday- or whatever day you chose to go with a plant based protein.


Preheat oven to 425 degrees. Brush some oil on squash halves and season with salt and pepper. Place squash cut side down on a baking sheet and bake until tender 20-25 minutes. Remove from oven, turn out side up.

Heat 1 T. oil in large skillet over med-hi heat. Add mushrooms and shallot. Cook until tender about 5 minutes. Add spinach. Cook until wilted-about 1 minute. Season with s/p. Remove from heat and fold in bread and cheese.

Divide mushroom mixture between halves and cook for about 8-10 more minutes.Increase temp to broil and cook another 3-5 minutes until lightly browned.

Toss greens with lemon juice and add remaining oil. Salt and pepper to taste. Serve salad with squash.

Add a glass of red wine and voila! Best dinner ever.

Recipe courtesy of Real Simple

WORLD ON YOUR PLATE Conference on Food & Sustainable Living

Hope you can join us on Friday, October 6 (5-9) and Saturday, October 7 (8:30-5)at Daemen College for this annual event.
World on Your Plate Food and Sustainable Living Conference centers around all things related to food, from the soil/water/air quality necessary for growth to effects of food on our bodies, to farmers & farmworker issue, to the politics of big Ag and smaller food related enterprizes. Friday evening will feature the documentary “Cesar Chavez,” followed by Q&A with Arturo Rodriguez, current president of the Farm Workers Union and the son-in-law of Cesar Chavez. Arturo Rodriguez will also be the featured keynote speaker Saturday morning. Linda Black Elk, ethnobotanist and restoration ecologist, specializing in teaching about culturally important plants and their uses as food and medicine, is the afternoon keynote speaker. There will also be multiple workshops, vendors, informational tables and entertainment as well as an organic vegetarian lunch Saturday prepared by Daemen Hallmark’s chefs & sous-chefs.

Friday night:
5:00 Registration (outside social room)
5:30 light dinner (soup & bread)/movie Cesar Chavez
7:15 Round table – Arturo Q & A

8:30 registration (Coffee)
8:30 Vendors (set-up at 8 am)
9:00 Welcome and Introductions
9:15 – 10:15 Arturo Rodriguez
10:30-11:30 Workshop Session I
11:45 – 12:45 Workshop Session II
12:45 -2:00 Organic Vegetarian Lunch
(music set up before speaker)
2:15 – 3:15 Linda Black Elk
3:15 – 4:15+/- celebration (informal cider & cheese)

Who is Sally Gower? (more than you care to know)

Being born a middle child in Buffalo, New York in the 1950’s was for the most part pretty good, but it did have a downside. Growing up between an older sister, Sue, and a younger brother, Russ, I felt I always had to prove myself and make my presence known. It seems I was always trying to raise my hand and say look at me, remember me, I’m here too. Typical middle child.

Our family was like a tribe of nomads. Always moving as my Dad searched for the perfect job and the good life. Buffalo, Miami, Arizona, Buffalo, Hollywood (Florida), Buffalo. Houses, duplexes, rentals, and grandparent’s home. See a pattern? In the 1960’s we finally settled in the Town of Tonawanda. I remember a life that was uncomplicated, fun and easy. Filled with summers of singing songs by Petula Clark, Rolling Stones, and Beatles, afternoons at town swimming pools, bike rides, and camping trips in our family trailer. My working life started at about this time. My grandfather owned a dry cleaning business and we had huge rolls of plastic bags that my siblings and I would divide into sellable units and go selling door to door to make money. I also began babysitting and became hooked on having my own money. At the age of fifteen, my first “real” job was at a short order restaurant where I took the orders, cooked the food, served it, cleaned up and then was forced to hide my tips in my shoes because of course, I was already getting paid enough ($1.50/hour).

And then the 1970’s came along with my high school years at Sweet Home High School. I graduated in 1972 with 432 other kids in my class and I think I knew them all. I was a “good” kid, always involved in student council or some other leadership role, drank occasionally, but would never smoke cigarettes or pot (only the “hoods” did that). I also graduated without having any idea of what I wanted to do.

That changed a bit when I went away to college at Edinboro in Pennsylvania. Getting elected as President of the freshman class, President of my dorm, and pledging to become a Delta Zeta all made my freshman year pretty great. My sophomore year I became a Resident Counselor (helping to pay the high out-of-state tuition) but also made the choice to transfer back home to the University at Buffalo. I had decided to major in business and Edinboro didn’t offer a business major. My parents got divorced at the same time I started as a junior at UB majoring in business but, working as a bartender and cheerleading for the UB Bulls Hockey Team made the transition home much better. After graduating from UB in May 1976, I moved immediately to NYC where I became an assistant buyer for A&S department store in Brooklyn.

It only took a year to decide that retailing was not for me, so I moved back to Buffalo to earn my MBA at UB in 1979. I interviewed for my first pharmaceutical job with Abbott Labs and began my professional career about the same time I said, “I do” to Bob Gower, my wonderful and devoted husband for 37 years. Bob has always been a rock and made my life much more stable than it ever would have been without him. Three wonderful, life-changing children, Megan (1982), Brad (1985) and Emily (1988) made life fulfilling, complete and chaotic at the same time. Doing my best to balance motherhood and a career, I worked full time, part time and took one year off totally (the walls came in on me). My career soared in the pharmaceutical industry as a Sale Associate, Professional Education and Research Specialist, and Senior Account Manager. I travelled extensively, made great money but was never truly satisfied. Always looking to make a change and believing more and more that our health and wellness is primarily a result of our lifestyle, I pursued a passion and took an on-line course to become a health coach through the Institute of Integrative Nutrition.

In 2014, I took a leap, left the lucrative pharmaceutical industry and became owner and publisher for Buffalo Natural Awakenings, a local health and wellness magazine. Continuing to follow my passion, I devoted much time and energy to spreading the word. After a successful and rewarding year and a half in publishing, I moved on again and enrolled in Cornell to receive my plant based nutrition certificate on-line. I have not eaten meat for many years now, and eat mostly a plant-based diet with just the right amount of wine included. I started Eat Well Buffalo in the hopes of making a difference in the lives of people who live in WNY. Helping others eat healthier and be healthier. We are what we eat!

I am moving forward in all areas of my life but my largest accomplishments have been my (mostly) wonderful marriage, my three loving and crazy kids, and my Mom, Sister, Brother, and grandchildren. They make my life good.

There is so much more to come. I am on chapter six of my ten-chapter novel. One chapter for each decade. My favorite things in life are music, cooking, exercising, biking, walking, dogs, travel, holidays, my grandmother, wine, great coffee, and time spent at our Lake House (Conesus Lake). Lots of other things too- I guess I really love my life and look forward to all the wonderful living I have left to do!

Happy New Year 2018 ! (it will be here before we know it)

How are these photos connected? A parent might say the school supplies photo represents back to school and that is a reason to celebrate. A retailer might say they are achieving max sales during this season and so they are celebrating.

Our opinion is simple. Always loving back to school season and buying new school supplies, this time of year represents a beginning. A new chapter in the book of life. And that in itself is a reason to celebrate.

Four months from today is New Year’s Day. January 1st, 2018. That is crazy because time just seems to be moving way to fast. It also makes one think we have four months left in 2017. What do you want to accomplish in these 120 plus days? Do you have a change you want to make? Where do you want to be on 1/1/18?

Is your goal around health (drop 5 pounds), inspiration (volunteer at the Food Bank), career (find a new job), simplify (clear out the basement) or something else. Don’t let this moment go by. Think about one change and write it down. You can do this. And think about how you can truly celebrate then on New Year’s Day.

The Last Farmers Market Post in 2017 for EWB

This is EWB’s last Farmers Market post for 2017. Doesn’t seem possible that August is almost over. We have tried to highlight some of the great Farmers Markets in WNY as well as all the positive reasons to visit these markets while at home or traveling. EWB was at the Colorado Springs Farmers Market last week and throughly enjoyed the roasted green chili peppers that were sampled. The nuts, snacks and wines were also delightful. We learned that as in NYS, in Colorado, SNAP EBT cards can be doubled when used to buy fruits and veggies. So $10 will provide $20 worth of yummy fruits and veggies when using your SNAP EBT cards. If you know of a Farmers Market that is doing something very unique or different please let us know. We want to share all the great ideas and local resources so everyone can eat healthier and be happier. Remember most of the Farmers Markets actually end in October so make sure and keep supporting them into the fall. EAT WELL BUFFALO.

Farmer’s Market Friday

Happy National Farmers Market Week

This week is National Farmers Market Week and this new free app can let you know when local produce will be available as well as some other great insight. We should each aim to eat as much local produce as possible because it not only supports our local farmers but is healthier for us too. The produce has had a very short commute to the farmers stand and the flavor will burst because it’s so ripe and yummy. Most locally grown produce has a smaller “footprint” and will probably cost less also.

The new free app is GRACE Communications Foundation (GRACE) and is available for both Android and iOS phones as well as on the web. After you download the app, you can select your state, month and produce item. Try it. We would love to know what you think. The only drawback might be New York is a large state and the growing season differs from western NY to eastern NY.

There is also a belief that eating more seasonally and locally allows us to be more in-synch with our community. Who knows if that is an old wives tale or has some credence. However, I just learned that corn comes into season in late August in NY (can’t wait) and an ear of corn always has an even amount of rows. Interesting, right? Check this app out and you might just be eating more local produce at its peak as well as learn something new.