Wave No. 8
Our Intention
The Wave is a step away from the constant flow of content we take in on a daily basis, where things are often saved and rarely returned to.
Revisit this journal during the next few weeks to get inspired, slow down, and take action to create your vibrant life.
Monthly Mantra
“through discipline comes freedom”
~Aristotle
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Obviously, life isn’t always galavanting around being carefree. There is certainly a place and time for productivity and showing up. Lately, I’ve been reading about self-discipline being the key to creating freedom in your life. Discipline creates the opportunity for true free time, whether it is a vacation or in smaller moments in my regular routine.
At one point in my life, “disciplined” was how I described myself. Somewhere in my early twenties, I drifted far away from that towards a more creative and free-flowing mindset. I have really lived in both extremes.
Now, I am slowly finding my way back to that sweet spot because I have witnessed a form of structure that helps me thrive. I have to remind myself that I am in control of creating the principles and guidelines I live by.
I am not expecting myself to master the ideal day within a week or even a couple of months. I am implementing manageable steps like packing a balanced lunch to bring to work with me, keeping my phone out of the bedroom, and reading before bed, even if it is for just a couple of pages.
Showing up time and time again in small ways creates self-belief and self-capability. The habits will stack, and I will continue to create the life of freedom I envision.
With love,
CarlyCo-Founder // Coventina and Co.
Journal Prompt:
How do discipline and self-discipline currently appear in your life?
Bucatini con Sarde
bucatini, sun-dried tomato, lemon, sardine pasta // serves 2-3
This savory, flavor-packed bucatini uses Sardines, one of the most accessible and sustainable fish options at the store. This is the perfect transition dish for the seasons, as it pulls from summer flavors while using ingredients that can be enjoyed all year long. For a vegan option, simply omit the fish and add in some charred summer squash or fresh corn!
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The Ingredients:
• 8 oz bucatini pasta
• 1 cup plain breadcrumbs
• 1 lemon
• 1 small yellow onion (or ½ large onion), diced
• 4 cloves of garlic, roughly chopped
• 1/3 cup sun-dried tomatoes, roughly chopped
• 2 anchovy filets (get the glass jar to keep in your fridge!)
• 1 tin of sustainably sourced sardines (remove spines)
• ¼-½ tsp red chili flake
• ¼ cup extra virgin olive oil
• ⅓ cup fresh parsley,
• salt
• black pepper
The Recipe:
1. Bring a large pot of salted water to a boil.
2. First, Make your breadcrumbs: While waiting for your pasta water to boil, heat a large pan to medium-high heat. Drizzle some olive oil onto the pan, and add your breadcrumbs, seasoning with a sprinkle of salt and a few cracks of pepper. Stir and move the breadcrumbs until they are a deep golden brown. Once toasted, take off the heat and immediately zest in one lemon. Mix well, then place into a bowl and set aside for serving.
3. Once the water is boiling, add your bucatini and cook until al dente (~8 mins)
4. While the pasta is cooking, make the sauce. Return your large pan to the stove and heat the olive oil on medium-low heat. Add the onions and garlic, season with salt and black pepper, and cook for 3-4 minutes until softened (if anything starts to burn or brown too quickly, turn the heat low).
5. Add the chili flakes and anchovies and let them melt into the oil and onions about 30 seconds. Add in the sun-dried tomatoes and cook for 2-3 more minutes.
6. Right before your pasta is ready, add the sardines to the tomato-onion mixture, and let them warm through (be gentle; you want the sardines to remain in large chunks.)
7. When the pasta is ready, use tongs and take the bucatini straight from the pot into the sardine tomato sauce, along with ½ cup of pasta water. Squeeze in the juice of a large lemon, and add the parsley. Use your tongs to toss the pasta in the sauce until glossy and well-mixed. Add more pasta water if you need to loosen the sauce, and season with more salt and pepper as needed.
8. Serve pasta with lemon breadcrumbs and extra lemon wedges.
ENJOY.
Summer Fruit Crisp
blackberry, peach, almond // serves 4-6
A fruit crisp is the best way to celebrate the last few weeks of summer fruits. Feel free to mix up the ingredients with whatever fruit you have on hand! Of course, crisp is best served with a nice scoop of vanilla ice cream.
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The Ingredients:
For the fruit filling:
• 3 large ripe peaches
• 1 pint of blackberries
• ¼ tsp almond extract
• ½ tsp vanilla extract
• ⅓ cup raw or turbinado sugar or brown sugar
• 3 tbsp flour
• ½ lemon, juiced (~1 Tbsp.)
For the crumble:
• ⅓ cup sliced almonds
• ⅓ cup rolled oats
• ½ cup flour
• ⅓ cup brown sugar or raw sugar
• ½ tsp salt
• ¼ cup butter, cold
The Recipe:
1. Preheat oven to 400 degrees
2. Cut your peaches into ½ cubes and place into a 9-inch pie pan or baking dish along with the blackberries, salt, almond and vanilla extract, sugar, and flour. Squeeze the lemon and mix well. Let sit while you prepare the topping
3. Cut the cold butter into small cubes and place in a medium bowl with the rest of the ingredients for the crumble. Using a fork or your hands, smash the butter into the flour mixture until clumps form and you have reached a crumbly texture.
4. Sprinkle the crumble over the fruit in the baking dish. Place in the oven and bake for 40 minutes until the top of the crumble is golden and the fruit is soft and bubbling. I suggest placing a piece of aluminum foil over your crumble for the first 20 minutes of baking to prevent burning!
ENJOY.
What We’re Loving: Listening Edition
Podcast Episode:
“Ryan Holiday ON: The Importance of Being Disciplined With Our Ambition & How to Get Comfortable with Change”
On Purpose with Jay Shetty
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As part of my quest to implement more self-discipline this month, I listened to various podcasts with the well-known author and modern stoic, Ryan Holiday. Out of the various episodes, I particularly loved Ryan’s interview with Jay Shetty with highly insightful and candid conversation.
Meditative Story:
Let your body be the guide,
by Andrea Gibson
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Andrea Gibson is one of my favorite writers, so anytime they do an interview or podcast, I have to listen. Andrea is a spoken-word poet, so the Mediative Story format (which is now my new favorite podcast) was the ideal way to hear their moving story and life outlook. While podcasts often get me hyped up on new ideas or leave me buzzing with new information, this episode gifted me a deep sense of calm and gratitude for my life.
Podcast Episode:
“Kai Lenny: The World’s Most Versatile Surfer On Adventure, Risk & Turning Fear into Fuel”
on The Rich Roll Podcast
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Surf culture is just cool, and the stories and people that come with it. I’m an avid Rich Roll listener, and as I expected, this episode with Kai Lenny did not disappoint. Kai is a big wave surfer and accomplished water sportsman whose life experiences, accomplishments, and self-disciplined yet raw approach to life completely intrigued me.
Natural Connections:
Tinned Fish Per Tutti
Tinned fish is the craze right now, and honestly, we could not be happier.
This way of preservation is nothing new and is a hallmark of Spanish and Portuguese cuisine. Although, it is more relevant than ever because tinned fish is often the most sustainable
way to consume seafood.
The most popular tinned fish are mackerel, sardines, and anchovies. These species are lower on the food chain with healthy wild populations that can handle being fished at a sizable scale, unlike Bluefin Tuna or Chilean Sea Bass.
Keep in mind that not all tinned fish are created equal. Opt for options that are sustainably sourced and packed in olive oils or water rather than seed or vegetable oil.
Take a look at this month’s Bucatini con Sarde recipe to deliciously enjoy tinned fish!
Your Natural Connection
A great reference before purchasing any type of seafood is the Monterey Aquarium Seafood Watch, which specifies the level of health + sustainability of seafood. Take a glance at these guides to become familiar with best practices.
Sources: https://www.seafoodwatch.org/recommendations/download-consumer-guides/national-consumer-guide
https://www.thebetterfish.com/cooking/what-to-love-about-tinned-fish/
Sounds of Coventina: DRIFT
An ode to the late Jimmy Buffet and the feeling of the sea drift. Features music Jimmy Buffet, Jack Johnson, Kenny Chesney, Van Morrison …
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Coventina began with a spirit of creative collaboration. If you (or a friend) has a story, poem, photography, mindful movement to share - please get in touch. You do not need formal writing experience, and we assist in editing :)