Listening to the Wisdom Within


By Chef Deborah Lieder

Life constantly ebbs and flows. We go through periods of time where we are in the zone, on point and watching everything move fluidly. Then there are times when everything feels like a struggle as we hit obstacle after obstacle. It is in those times that it’s easy to throw our self-care out the window, especially when it comes to eating. Making dinner after a long hard day is the last thing on your mind as you pick up the phone to order carry out. This has become more of the norm nowadays with the advent of meal delivery companies. Realistically, though, when we are in those times, it is most important to take care of ourselves. Even if it’s not the first thing we want to do, it makes getting through the challenges that much easier. Yes, we have to slow down a bit and make that time for our self-care, but then we can listen more clearly to the wisdom within.

With summer here, we have an endless supply of fresh fruits and vegetables. It is the perfect time of year to start practicing eating at home and making meals from scratch. When we consistently eat cleaner, healthier meals, more geared towards nourishing our body, we see that it functions that much better for us.

Part of listening to what our body needs is giving it optimal nutrients so we can better hear when something doesn’t work for us. Trying new produce each week, experimenting with creative ways to incorporate them into your diet, or getting family or friends involved is a great way to start. Challenging yourself to eat one raw thing at each meal will help your body detox, as well as provide the purest form of nutrients your body understands. Then from this space, we can hear if something doesn’t agree with us.

We will also see our food preferences change. Certain processed, unhealthy foods won’t seem as enticing. Or, maybe we do decide to give ourselves an indulgence and find that it didn’t taste as good as it used to. These are all signs that you are nourishing your body in a better way, that you’re choosing to be mindful and aware of what you need. Yes, it might feel a little frustrating to not be able to have “whatever you want” but at the end of the day, your body will love you more and you will experience that feeling of gratitude for doing something kind for yourself. It is when we are navigating all the challenges of life that we need to be kind to our self. We will feel stronger, more empowered, and ultimately live a better life.

Heirloom Tomato, Roasted Red and Golden Beets, Arugula, Burrata, Herbed Vinaigrette

1 lb. Heirloom Tomato, sliced
1 bunch Red Beets
1 bunch Golden Beets
3/4 c + 2 T. Olive Oil
1 bunch Arugula
1/4 c. Red Wine Vinegar
1/4 Onion, sliced
2 ea. Garlic Cloves
1 T. Oregano
1 t. Mustard
2 T. Honey
Salt and Pepper
2 ea. Burrata


Turn the oven to 400°. If beets have greens, remove the tops. Rinse under water to remove dirt. Place beets in roasting pan and drizzle 2 tablespoons of olive oil on top. Cover and roast it for 30 to 35 minutes. Remove from oven, but keep covered until cool.

For the dressing, place vinegar, honey, mustard and spices in a blender. Mix to incorporate, turn the blender on high, and slowly drizzle remaining 3/4 cup of olive oil until the dressing emulsifies. Season with salt and pepper.

It’s recommended to use gloves when peeling the beets as they can stain your fingers. Otherwise, make sure to wash your hands immediately after with soap and warm water. The skin should easily peel away from the beets. Dice into medium dice.

In a bowl, toss arugula beets and dressing. Arrange sliced tomatoes on plate or platter, topped with arugula and beet salad, and serve with Burrata. Enjoy this summer treat!

*additional ingredients – add toasted nuts or seeds, toasted baguette, or Parmesan crisps.

For more information visit her website: or contact her personally at: 248-974-5696 and by email at


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