Sassy Squash Recipes

I hope you’re enjoying the change of seasons!

My husband brought home several butternut squash he grew from from his community garden. He set them on the counter thinking I would know exactly what to do with them all!

Sassy Squash Recipes videos

After some research and experimenting, I have three delicious recipes I would like to share with you. 

1. Butternut Squash Quinoa Boats with Cranberries and Pumpkin Seeds: 

Sassy Squash Recipes videos

Ingredients and instructions for 2 servings:

1 Medium butternut squash cut lengthwise

Scoop out the seeds

Coat the sides of the squash with olive oil and sprinkle with cinnamon.

Put 1 tsp Maple syrup where the seeds use to be. 

Bake at 350 for 45 minutes

Use a rice cooker for the quinoa:

1 rice cooker cup of quinoa and 2 1/2 rice cooker cups water (water measurement may vary depending on rice cooker).

Add a handful of pumpkin seeds and cranberries. 

When quinoa is done, add it to the squash and serve!

2. Autumn Harvest Squash and Apple Burger from One Green Planet, which is a WONDERFUL site for daily vegan recipes: click here for recipe.  This delicious veggie burger uses granny smith apples.

Sassy Squash Recipes video

3. Butternut Mac and Cheese from Veggie Inspired Journey-no baking required! Click here for recipe









Thank you for saving animals with your food choices!

Love and health to you,


Soul Hunger

Your soul is talking to you every moment.

Are you listening to it or burying it with busyness, food, alcohol or non-stop social activity?

Mindfulness practices like yoga, meditation, prayer, journaling and spending time alone in nature are effective ways to help you listen to the still small voice within.

Are you happy where you are living?
Would you like a different job?
Does your heart yearn for a life partner?

If you answer “yes!” to any of these soul questions I encourage you to take quality solo time to get real with yourself and take inventory of your life.

Are you where you want to be?

If not, what ACTION steps do you need to take to change your life?

One of my favorite quotes says:

“Sometimes your only available transportation is a leap of faith.”

-Margaret Shepard

Soul Hunger





This “leap of faith” transportation has served me many times in my life, especially when moving cross country three times without a job or a plan.I knew my soul needed a change and I followed my intuition, my soul’s voice. 

I like to live by the motto, “What’s behind door #3 God?!”

I’m amazed to the point of grateful tears at how God/ the Universe provide when you ask, trust and show up. 

As Joseph Cambell says, “When you follow your bliss, doors open where there use to be walls.”

During my 16 years as a yoga studio owner, I had the pleasure of meeting thousands of truth seeking souls. 

I repeatedly would talk to people who felt a lack of passion towards their careers. They were afraid to leave their jobs due to the security, the 401K and the health insurance.

These perceived security blankets can paralyze you from fulfilling your destiny. You always have the choice to buy your own health insurance and start an IRA. 

I believe God/Universe wants you to be passionate about your life’s purpose, where you are living and your life partner. 

If you need help designing an action plan to change your life, I am here to support you. Contact me for a FREE CONSULTATION.

You deserve to be happy in every area of your life!

Featured Recipe: No-Bake Strawberry Cheesecake Bars!

This is THE best vegan dessert I have ever made, at least my husband says so. It comes from the blog Iowa Girl Eats

Soul Hunger

Click here for recipe







 Keep leaping and trust in the Divine plan for your life!

Much love,


Peach Crisp

Summer is a great time to eat an array of fresh fruits, like peaches, which are high in Vitamins A, C, potassium and fiber. 

My husband, Wade, brought home this box of peaches from Costco and I immediately started brainstorming on how to use them up. 

My 15 year old cat, Julian, was also excited so he could use the box as his new bed! He is my best friend and the light of my life!

vegan Peach Crisp

I found this EASY PEACH CRISP from The Minimalist Baker and fell in love with it! click here for recipe

It is made with gluten-free oats, almond flour, brown sugar, pecans and coconut oil.

I topped it with Soy Delicious Vanilla Ice Cream. 

vegan Peach Crisp

Here’s a cooking demo of the recipe:









Enjoy and happy summer to you!

Love Kathleen

Sweet Potato Mango Bowl

This week I’m featuring Rip’s Sweet Potato Bowl from The Engine 2 Diet, which is easy and fast. Click here for recipe

Bake your sweet potatoes beforehand in foil on 350 for 60 minutes. You can bake them on a Sunday and put them in your fridge and have them ready to go for your week. 

Warm up sweet potatoes, remove skin and cube. 

Place in a bowl and add chopped mango, avocado, red bell pepper, cilantro and a can of (non-heated) black beans. Top with lime juice and balsamic vinegar. It’s that simple and it’s delicious!

TAKE THE 7 DAY Veg Pledge! 

Next week April 18th-24th is US Veg Week in honor of Earth Day.

Take the pledge and receive recipes and support: click here to pledge

This is a compassionate way to:

1. Improve your health. 

2. Save animals. 

3. Help the planet.

It’s a win, win, win!

Sweet Potato Mango Bowl

Come retreat with me in magical Encinitas!

Private yoga, meditation, vegan cooking, Swami’s beach and 

Yogananda’s gardens. 

Give yourself the gift of self-care: click here for details

Sweet Potato Mango Bowl

“I cannot say enough positive things about Kathleen and my experience with this retreat!

Although I was already healthy and active, I had drifted from my Ashtanga practice and vegan eating. This retreat brought me back to my Ashtanga yoga practice and gave me more vegan outlets to help me continue on that path. But more than that, it brought me inner peace and helped me reconnect spiritually. 

Every morning I awoke early to walk Swami’s beach alone and meditate -I found it very healing. Just breathing in the air there is magical -it smells amazing.

 Kathleen is a wonderful host with tons of yummy vegan recipes and cooking tips. Even my thirteen-year-old son is enjoying the recipes! This retreat was exactly what I needed. I came home feeling calm, centered, inspired and best of all- happy.” 

-Jen Yeager Kansas City, KS  

Thank you for saving animals with your food choices!

Vegan love to you,


Mac & No Cheese Please

Taking time to cook for yourself is a wonderful act of self-care and saves money. I know it takes energy and planning, but you are worth it!

Cooking on the weekends and freezing soups and casserole dishes makes it easier to bring your lunch to work or when you get home after a busy day. Packing your own food helps you stay on your vegan path as well. 

When I met my husband, Wade, at a yoga conference, he had packed his own lunch which I thought was cute. Now we do it all the time and feel like little kids with our tupperware.

I have experimented through the years with several mac n cheese recipes and have found this one from the Engine 2 Diet to be EASY and delicious! It also doesn’t use vegan cheeses, which are processed and are high in fat and oil, so it’s healthier too.

Mac Not Cheese:  click here for recipe


Nutritional yeast-B vitamins

Roasted red peppers- Vit C; gives the pasta an orange color

Lemone juice, garlic & onion powder- flavor

Fusilli rice noodles-Trader Joes

Peas for side dish- legume for protein

Subscribe to my YouTube channel for weekly recipes: 

click here

Exciting Time Magazine Article: How a Vegetarian Diet Can Save the Planet: click here for article

Yoga’s Path to Weight loss available on amazon: Click here

KK Book Cover - Vegan Mac & Cheese

“This is a beautiful life-affirming reminder that it all begins and ends with love- self, the Divine and to all the creatures on the planet! You feel her love and passion for yoga throughout the pages and it motivated me to get on the mat and let go of the struggle. Also practical tips to a smooth transition to a plant-based diet, for the betterment of all.“- Frangelica Fellini Amazon review


Thank you for your support, keep cooking!

Vegan love to you,

Xo Kathleen

Kale & Quinoa Salad with Citrus Dressing

Happy Spring Friend!

Are you craving more greens as it gets warmer?

This fantastic Kale & Quinoa Salad with Dates, Almonds & Citrus Dressing is a wonderful combination of raw and cooked food from click here for recipe

Kale-super food packed with Vitamins A, K, C, protein and iron.

Quinoa- 1 cup has 8 grams of protein, fiber and magnesium

Dates-high in potassium and Vit K

Almonds-great source for protein, fiber and potassium

I had the pleasure of meeting Raw Food Expert Mimi Kirk this weekend. She’s 77 and was voted PETA’s sexiest vegetarian!She’s an amazing activist for health, animals and the environment.  We both have articles in this month’s issue of Vegan Lifestyle Magazine out of Australia. I love this magazine filled with recipes, fashion and social issues. Available: iTunes: click here or Google Play; click here.

Kale & Quinoa Salad

New York Times Article about new plant-based lobby group, lead by Elizabeth Kucinich. Her husband, former Ohio Congressman, Dennis Kucinich is the reason I went vegan in 2002. He was having health problems and reversed them after going vegan. I sat in the audience soaking up every word he said like a sponge. click here for article

FREE CONSULTATION: If you’re interested in adopting a plant-based diet and need help with meal planning or anything else, contact me for a free consultation:

I’m here to support you!

Vegan love to you,


Healthy Lifestyle VIP Retreat

Are you in need of a sunny get away filled with self-care?

Healthy Lifestyle VIP Retreat

Swami’s Beach, Encinitas, CA

I’m excited to announce my Healthy Lifestyle VIP RETREAT!

I love sharing the beauty and spirituality of Encinitas, CA with you. I’ve designed a special retreat filled with private yoga, meditation and vegan cooking classes designed specially for YOU.

You will begin each day with a meditation and yoga class at my home. I will give you personalized instruction so you feel confident in establishing a daily practice. 

Throughout the day we will meet up to make three delicious vegan meals, plus one dessert. I will also take you shopping and teach you how to stock your cupboards and refrigerator when you go home, so you can maintain a whole foods plant-based diet with ease. 

The remainder of the day you are free to walk the beach, go to Yogananda’s temple, gardens, spiritual bookstore or Lemongrass Aveda Spa to pamper yourself with a massage or facial: Spa web site

Watch my video to experience where your retreat will take place:

Your retreat can be customized for 2-4 days and includes:

Private yoga and meditation classes

One on one vegan gluten-free cooking classes 

Three meals a day

Ride to and from the airport

Free Gifts:

Three Meditation Mp3s for home practice

Intro to Ashtanga Download for home practice

Free copy of my Yoga’s Path to Weight Loss Book

Free 30 min follow up session. 

Cost: $399 a day for one person; $299 a day (each) for two people 

Accommodations Extra: My neighbor has a darling Air B N B just one block away from my home for $105 a night:Click here to see the property

 Everything in Encinitas is within walking distance, so you don’t need a car. 

Come experience the magic of Encinitas, while establishing life long healthy habits!

love and light,

Kathleen Kastner


Chocolate Brownie LOVE

Valentine’s Day is fast approaching! How do you feel about it?

Whether you’re single or in a relationship know how much you are loved and appreciated by me, God, your friends, family and community.

Your presence on the planet at this particular point in time is intentional. You have a purpose to fulfill, something you can do that no one else can do in your own special way. Let your light shine and keep sharing your gifts with the world. We need you!

Treat yourself to some healthy chocolate this weekend:


click here for recipe

chocolate brownie free recipe

This recipe is vegan and oil free. It uses unsweetened apple sauce instead of oil, so it cuts back on fat and calories.

It also uses Ener G egg replacer, which can be found in the Asian food section of the health food store. It is made from potato starch and tapioca flour. It’s a great for baking and won’t increase your cholesterol. A plant-based diet has ZERO cholesterol!

Dr Neal Barnard founder of the Physician’s Committee for Responsible medicine says there’s 215 mg of cholesterol in one egg. To lower cholesterol consider omitting eggs and other animal products out of your diet. 

You can find non-dairy chocolate chips at Costco (Kirkland Brand) or the health food store. 

I used Bob’s Red Mill Gluten-free All Purpose Baking Flour and topped them with powdered sugar. The recipe calls for regular flour. 

Keep giving yourself the gift of self-love and be your own Valentine today and every day!

Vegan love to you,




Sweet Potato Lasagna

I love sharing plant-based recipes to help support you in sustaining a healthy lifestyle, while enjoying delicious food.
This Raise the Roof Sweet Potato Lasagna from The Engine 2 Diet, by Rip Esselstyn is one of my favorites! It is packed with nutrition and flavor for the whole family. It’s full of vibrant colors from sweet potatoes, spinach, broccoli, carrots, tomatoes, tofu and topped with blended cashews instead of parmesan cheese.
Sweet Potato Lasagna recipe
It makes A LOT OF food!
One 9 x 13 pan and a 8 x 8 pan, so you can freeze the leftovers.
Recipe Link: Click here
Here’s my you tube with more details on how to make it:

Happy Cooking!
Vegan love to you,

Vegan for LIFE!

“If slaughterhouses had glass walls, we would all be vegetarian.” -Paul McCartney
I loved and cherished animals as a young child, even though I was raised in a meat eating family in the middle of Kansas, which is known as a “beef state.” I remember getting violently ill after eating a bite of roast when I was 6 years old, which lead me to stop eating beef and pork forever. Unfortunately, I continued to eat chicken until my 20′s.

However, my 22- year old cat, Samantha, helped me see the light. She was dying from kidney failure and I made the choice to end her suffering, by having my vet put her out of her toxic misery. As I held her precious body in my arms, I watched as the vet pricked her frail frame with the needle and in an instant I felt her soul release. In that defining moment, I felt in my heart the deepest connection to all animal souls and that I had no right to be eating any of them. I made the conscious decision to stop eating all forms of meat, including fish.
In 2002, I shifted from being vegetarian to vegan and my body began to heal itself of acne, allergies and asthma. Why my doctors never asked me about my diet, is beyond me? Instead they gave me lots of prescriptions for these conditions, when all I really needed to do was change my diet! Once I learned about the cruelty of the dairy, veal and egg industry, I was done eating animal products for life.
I am a vegan first and foremost for the animals, for their protection and safety, to help them live their lives free of pain and suffering. I do not feel God put them on the planet to live a life of confinement, fear and being slaughtered, so that people can get their “protein” fix for the day. There are numerous forms of plant based proteins, including green leafy vegetables, beans, nuts, tofu and even brown rice. Plus the human body doesn’t need as much protein as the media would like to convince us. Excess animal protein in your diet can contribute to cancer, kidney stones, gall stones, high cholesterol, diabetes, high blood pressure, constipation and obesity.

Going vegan is great for your health, the animals and the environment. If going 100% vegan sounds too over whelming, begin by having one or two vegan meals a day and start retraining your taste buds, to the joys of a plant based diet. In time, you will begin to crave foods with more prana/ life force, instead of meat which is devoid of prana. Adding daily yoga and meditation into your life will also help shift your consciousness to be more compassionate to all beings.

Fill up on vegetables, fruits, whole grains, peas, lentils and  beans. is my favorite vegan blog and cookbook. It is full of delicious recipes that will leave you feeling satisfied and happy, no deprivation.

A vegan diet is simple and satisfying and no was has to be harmed for food. Watch the movies “Forks Over Knives,” “Earthlings” and “Cowspiracy” to learn more about the benefits of going vegan for your health, animal compassion and environmental sustainability.
I lead 21-Day Vegan Cleanses to help you jump-start your vegan diet: click here

The next time you sit down for a meal, pause and ask your soul, not your mind, what it would like to eat and really listen to the answers.

What is more important, to satisfy your appetite or to save a life?
Namaste’ – the divine in me, honors the divine within you and in all beings.