JANUARY 202 E ach January, millions of people around the world take part in Veganuary, a 31-day challenge to explore a vegan lifestyle. Whether you’re plant- curious or just want to eat more veggies, it’s a great time to reset and discover how flavorful and satisfying plant-based meals can be. The easiest way to try more vegan foods? Start with dishes you already love and make simple swaps. Love chili? Try a spicy soy chorizo and bean chili - it’s smoky, hearty, and full of bold flavor, with protein-packed beans and a kick from vegan soy chorizo. Craving a burger? Go for a black bean smash burger - crispy- edged, savory, and loaded with spices, they cook fast and satisfy that burger craving in a fresh, plant-based way. Can’t give up pasta? Make a hearty lentil mushroom bolognese. It’s rich, savory, and tastes just like comfort in a bowl. Other ideas include dairy-free milk, tofu or tempeh, and creamy cashew-based sauces. You don’t have to be 100 percent vegan to benefit from more plant-based meals. Veganuary is all about exploring and experimenting with foods that support your wellness goals and can also benefit the planet and protect animals. This January, let your plate be a place of curiosity and creativity. You might be surprised at how much you love the plant- based versions of your favorite meals. Join my monthly membership for printable recipes, health videos and live Zoom cooking classes – fall classes are available now! Only $10 a month! Comfort food – with a twist 1. In a small bowl combine the burger sauce ingredients. Put it in the refrigerator to chill until the burgers are ready. 2. Add the beans to a bowl and mash with a fork or use a food processor to break down the beans. If using a food processor, transfer the mashed beans to a bowl. 3. Add the lentils, oat flour, breadcrumbs, soy sauce, nutritional yeast, tomato paste, garlic powder, onion powder, salt, smoked paprika, and pepper. 4. Mix with your hands to blend all of the ingredients together. Divide the mixture into four balls. 5. Add oil to a cast iron skillet or stainless steel pan and bring the heat to medium-high. Place one of the balls in the skillet and using a flat lid, smash it down until it is about ¼-inch thick. 6. Cook for three minutes until crispy, then flip and add a slice of vegan cheese. Cover and cook for three more minutes. Repeat with the other patties. 7. To assemble, spread the burger sauce on both sides of a lightly toasted bun and layer on two patties, onion, tomato, lettuce, and pickles. • Avocado oil as needed for pan • 1 can black beans, drained • ! cup cooked lentils • ! cup oat flour • ¼ cup breadcrumbs or panko • 2 tbsp. soy sauce • 1 tbsp. nutritional yeast • 1 tbsp. tomato paste • 1 tsp. each: garlic powder, smoked paprika • ! tsp. each: onion powder, salt • ¼ tsp. pepper • 4 slices vegan cheese • 2-4 burger buns + whatever toppings you like! • ¼ cup vegan mayo • 1 tbsp. ketchup • 1 tbsp. mustard • 1 tsp. dill pickle relish • ! tsp. each: garlic powder, smoked paprika, salt • ¼ tsp. pepper • DIRECTIONS • • INGREDIENTS • • SAUCE • Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN Black bean smash burgers Serves 4-8 • INGREDIENTS • • 1 tbsp. avocado oil • 1 diced onion • 1 package soy chorizo, casing removed • 1 can each: black beans, kidney beans, and pinto beans, undrained • 1 can diced green chilis • 1 tsp. each: cumin and salt • 2 (15-ounce) cans fire-roasted tomatoes • Red onion, cilantro, avocado for topping 1. Add the oil to a large pot. Once hot add the onion and sauté for five minutes, then add chorizo and cook 5-8 more minutes. 2. Add everything else and bring to a low boil, then simmer for 15-30 minutes (or more). 3. Add toppings and serve. • DIRECTIONS • Spicy soyrizo & bean chili Serves 6 1. Add the oil to a large pot and heat up for two minutes. Add the onion, carrot, garlic, fennel seeds, and mushrooms and cook for eight minutes stirring frequently. 2. Add the walnuts, diced tomatoes, tomato paste, soy sauce, nutritional yeast, balsamic vinegar, oregano, basil, salt, and pepper. Stir. 3. Bring to a low boil, then cover and simmer for 30 minutes or more. 4. Serve over organic whole wheat pasta, spaghetti squash, or zucchini noodles. • DIRECTIONS • • INGREDIENTS • • 1 tbsp. avocado oil • 2 (8-ounce) containers diced white or cremini mushrooms • 1 diced onion • 1 diced carrot • 3 cloves minced garlic • 1 tsp. fennel seeds • 1 cup chopped walnuts • 1 (28-ounce) can diced tomatoes • ¼ cup tomato paste • 2 tbsp. each: soy sauce, nutritional yeast • 1 tbsp. balsamic vinegar • 1 tbsp. oregano • 1 tsp. each: dried basil, salt • ¼ tsp. pepper Lentil mushroom bolognese sauce Serves 6

43 JANUARY 2026 By Michael P. Murphy At her school, the girls’ varsity high jump record of 5’4” had gone unchallenged since 1981. Senior Christina Keller broke that record as a junior with a 5’5” jump. She then promptly broke her own record a few weeks later with a 5’6” jump. On the surface, Christina is a typical American teen. She loves her dogs, enjoys hanging out with friends, has a particular passion for coffee, and a fondness for “bling.” Beyond that is a very focused and competitive athlete driven to be the best – and she has the medals to prove it. She says it’s her faith that keeps her grounded. Her mom believes the 10 years Christina spent as a ballerina primed her for track and field, but volleyball became her primary sport when she entered high school. High jump was a sport she resisted until her sophomore year. “My weight trainer told me I would be really good at track and field,” Christina said. “I told him I would never do it, but eventually I joined my school team and broke the record. That was the start of my high jump career.” And what an impressive career it has become: Christina is a two-time USATF AZ State Champion, and last year she earned the All-American title at the National Championship at Icahn Stadium in New York City. She said it was a fantastic experience stepping onto that field and competing against so many talented high jumpers. “It was cool to be at that stadium,” she said. “It’s where a lot of high-level track athletes have competed. I was honored to make it there.” Early in her athletic career, Christina joined the Kangaroo Track Club in Houston, which was founded by Hugo Munoz, a two-time high jump Olympian who serves as the club’s only coach. She credits Hugo for improving her jump from 5’2” to 5’6”. Outside of school season, Christina trains with the Phoenix Bobcats under the direction of Coach Erwin Jones, another mentor. “In high jump, you fail three times to be out,” she said. “If you don’t clear your next bar, you’re out. Even when you win, you still fail the bar. It’s an interesting sport, and immensely tough.” Her success as a track and field athlete led to her recent commitment to Grand Canyon University. She looks forward to living on campus and immersing herself in the experience while pursuing a marketing degree. “I wanted to play volleyball in college,” she said. “But I saw there was more opportunity in track, so I had to trust in God’s plan, and that’s where He led me. I’m excited about GCU, and I’m grateful for the opportunity to jump for them.” For Christina Keller, there is no limit to how high she can jump – literally and figuratively. This senior athlete’s goal? Reaching new heights every day Christina Keller Christina Keller is a two-time USATF AZ State Champion and holds an All-American title from the National Championship. PHOTO COURTESY OF ANGELA KELLER Discover 63 extraordinary residences from award-winnin architect Olson Kundi, within Ascent at The Phoenician ® . Interiors flow into open terraces, makin Camelback Mountain views part of your home. Summit by Olson Kundi is livin at new heihts. From one bedroom plus den to three bedroom plus den plans, ranin from 1,500 to over 4,800 square feet. PRICED FROM $2.3M WITH SIGNATURE PENTHOUSES FROM $5M TO $10M Offered by Russ Lyon Sotheby’s International Realty (AZ DRE # LC646682009). The residential project described herein (the “Residential Project”) and the residential units within the Residential Project (the “Residential Units”) are not owned, developed, or sold by Host Camelback I LLC or its affiliates, and Host Camelback I LLC does not make any representations, warranties or uaranties whatsoever with respect to the Residential Units, the Residential Project or any part thereof. PHCN LandCo LLC uses the Phoenician ® brand name and certain Phoenician ® trademarks (collectively, the “Trademarks”) in connection with the sales and marketin of the Residential Units in the Residential Project under a limited, non-exclusive license from Host Camelback I LLC. The foreoin license may be terminated or may expire without renewal, in which case neither the Residential Units nor the Residential Project will be identified as a Phoenician ® branded project or have any rihts to use the Trademarks. All renderins contained herein are merely intended for illustration purposes and not as a representation, warranty or uaranty of size, layout, finishes, views, or any other characteristics of the improvements or natural features depicted. Developer reserves the riht to make any modifications, additions or withdrawals to any and all descriptions or depictions or any other materials pertainin to the Project, without prior notice. Our sales allery is open daily 11 a.m. – 5 p.m. 480.534.4086 AscentAtThePhoenician.com CONCEPTUAL RENDERING ONLY BOUNDLESS DESERT LIVING.