Yoga and Yum

Nourish Your Self From the Inside Out

Month: May, 2013

Spicy Sweet Savory Kale Chips

This kale chips will crunch then melt in your mouth. Totally addictive.

These kale chips will crunch then melt in your mouth. Totally addictive.

This recipe was inspired by a road trip with my bestest friend and by a recipe from www.nourishingmeals.com.

Ingredients:

2 large bunches organic kale
2 tablespoons extra virgin olive oil
5-6 tablespoons almond cashew or sunflower butter
4 tablespoons nutritional yeast
Juice of 1/2 a lemon
1 tablespoon maple syrup or honey
1/2 to 1 teaspoon crushed red chili flakes
Salt to taste
*Play around with the flavor by adding more or less of any of these ingredients. Totally versatile!
*If your mixture is too thick, add a smidge of water. Should be a paste-like mixture.

Method:

Preheat oven to 250 degrees F.

Use a knife to cut out the tough inner rib that runs lengthwise through the center of each kale leaf.

Cut the kale into large chip-sized pieces.

In a large mixing bowl, whisk together the remaining ingredients. Place the kale into the bowl (it might require two bowls to fit the kale) and gently massage the mixture in, coating each leaf evenly.

Line one very large cookie sheet or two medium sized sheets with cooking parchment.

Distribute the kale evenly so they are in one layer.

Bake for about 20 minutes, then remove the cookies sheets to flip the leaves. Place back into the oven and bake for another 20 minutes or until crispy.

Allow them to cool on the cookie sheets (I like to leave them in the cooling oven to help promote further crisping action) then transfer to a bowl to serve.

*Baking kale chips at any temperature over 250 degrees causes them to burn, so stick with lower temps. Eventually I will try the same recipe in the food dehydrator and keep y’all posted with the results.

Benefits:

Kale: Kale is a powerful green which has been proven to help lower cholesterol and reduce your risk of various types of cancer including bladder, breast, colon, ovary, and prostate. It has powerful detoxifying properties and is an excellent source of vitamins C, K, and A. See here for more health benefits and nutritional info.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Cashews: Cashews have a lower fat content than most other nuts, and approximately 75% of their fat is unsaturated fatty acids. What’s more is that about 75% of this unsaturated fatty acid content is oleic acid, the same monounsaturated or “good fat” found in olive oil. This super nut is also packed with copper, manganese, magnesium, and tryptophan (the “feel good” amino acid”). See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Maple Syrup: Maple syrup is excellent source of manganese and a good source of zinc, both of which are important to promote a healthy immune system. Studies have shown that maple syrup can also be useful for muscle recovery and immune system support. See here for more health benefits and nutritional info.

Nutritional Yeast: Nutritional yeast is a staple source of protein, particularly for vegans and vegetarians. It is one of the few non-animal sources of B-12, is rich in folic acid and other nutrients and amino acids. Nutritional yeast is free of the Candida Albicans strain, making it safe for those concerned with candida. See here for more health benefits and nutritional information.

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Dark Chocolate Fruit and Nut Medallions

Yum. That is all.

Yum. That is all.

So we had dinner with some friends the other evening and I was pressed for time to make an impressive dessert. So I whipped together my three favorite ingredients (fruit, nuts, and chocolate), added a drop of doTerra wild orange essential oil and a yummy time was had by all. This confection is sweet, salty, and aromatic. The nuts are balanced by the fresh fruit, and would work with just about any fruit/nut combo in any season (autumn: cranberry pecan, summer: orange macadamia…imagine the possibilities!). I look forward to hearing about the creative spin you put on this dessert. Bon appétit!

Ingredients:

1 bar organic, fair trade, dark chocolate (say 70% cocoa or higher), broken into small pieces
1 cup organic blueberries (or the berry/fruit of your choice)
1 cup marcona almonds (or the nut of your choice)
1 drop doTerra wild orange essential oil

*Optional: shredded coconut, fine sea salt, goji berries, a sprinkle of orange zest…anything you think would go well with chocolate.

Method:

Line a 6-cup cupcake pan with cupcake liners.
Melt the dark chocolate over a VERY low heat.
When the chocolate is thoroughly melted, turn off the flame and pour in the drop(s) of essential oil. Stir until evenly blended.
Using a spoon, drop roughly 1 tsp. of chocolate into each cupcake liner and spread evenly across the bottom.
Sprinkle with a few berries and nuts and whatever other toppings you like.
Drizzle the whole confection with another spatter of chocolate.
*NOTE: If the chocolate is hardening too fast, just re-melt over a LOW flame.
Place in the fridge for at least 10 minutes to set.
Clean the pan and the spoon with your tongue and hide the evidence in the sudsy dishwater.

Serve and enjoy!

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTerra Essential Oils.

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Blueberries:
These berries should get their own cape. They are a superfood, packed with antioxidants that can help prevent cancer, meanwhile protecting your nervous system and brain health. They’re rich with manganese, and Vitamins K and C, and are also a good source of dietary fiber. See here for more health benefits and nutritional info.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Wild Orange Essential Oil: Wild orange essential oils is anti-bacterial, anti-depressant, anti-fungal, anti-inflammatory, antioxidant, antiseptic, and carminative (expels gas from the alimentary canal, relieving colic and spasmodic pain of bowels). It is also a digestive aid, a gentle sedative, and is hugely mood uplifting. See here to learn more about doTerra essential oils.


Beetberry Smoothie

Rich, red, creamy, and packed with delicious nutrients, this smoothie is a keeper!

Rich, red, creamy, and packed with delicious nutrients, this smoothie is a keeper!

Beet in a smoothie! Ew! Just kidding, it’s actually delicious. If they’re roasted or boiled, beets have a very sweet flavor that blends splendidly with whatever berry you have on hand. I like the blueberry combo for the rich fuschia hue…the depth of color just screams that this smoothie abounds with antioxidants and other health-promoting nutrients. Hope you enjoy!

Ingredients:

1 cup coconut water
1/2 cup blueberries
2 tbs. almonds (preferably soaked over night and de-skinned)
1 little squeeze lemon juice
1/4 pinch sea salt
* optional: 1 medjool date

Method:

Place all ingredients in a blender and blend to smithereens!

Pour into a glass and enjoy heartily.

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Beet: A great source of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. They are also an excellent source of folate, which is a crucial nutrient especially for those who are (or are looking to get) pregnant. They are also very high in manganese and fiber. These root veggies contain nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. See here for more health benefits and nutritional information (raw) (cooked).

Blueberries: These berries should get their own cape. They are a superfood, packed with antioxidants that can help prevent cancer, meanwhile protecting your nervous system and brain health. They’re rich with manganese, and Vitamins K and C, and are also a good source of dietary fiber. See here for more health benefits and nutritional info.

Coconut Water: Coconut water is perfect for replenishing simple sugars, electrolytes, and minerals within the body. It contains cytokinins with significant anti-aging, anti-carcinogenic, and anti-thrombotic properties, and is very soothing to the digestive tract. But there’s so much more! See here for more health benefits and nutritional info.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Paleo Apple Cardamom Muffins

These protein-rich muffins make a delicious on-the-go breakfast or snack.

These protein-rich muffins make a delicious on-the-go breakfast or snack.

Some mornings are just too chilly for a juice or smoothie. What better way to awaken your digestive fire than a fresh muffin? They’re easy to make, and are super easy on the taste buds. My husband devours them with a little ghee. I like them with homemade nut butter and jam. Put a couple in a wax paper bag keep your stomach sated (and blood sugar balanced) for hours. Bon appétit!

Ingredients:

1 16-ounce jar of organic apple sauce
1/2 cup of coconut flour
2 tablespoons organic coconut oil (melted)
6 eggs (yes, 6.)
2 teaspoon of vanilla extract
1 teaspoon of cinnamon
1 teaspoon of nutmeg
1 teaspoon cardamom
1/2 teaspoon of baking powder
1/2 teaspoon baking soda
*Optional: 3 tablespoons honey or maple syrup
*Optional: 1/4 cup walnuts or pecans
*Optional: 1/4 cup chopped dates, dried currants, or dried figs

Method:

Preheat oven to 400 degrees.

Prepare 12 muffin cups lined with paper.

In a medium mixing bowl, sift coconut flour, baking powder, baking soda, and spices together.

Whisk remaining wet ingredients.  Combine well but don’t over mix!

Divide batter between muffin cups.

Bake for about 30 minutes or until toothpick inserted in center comes out clean.

Benefits:

Apple Sauce:  My, what balanced phytonutrients you have, oh beloved apple. Apples contain a wide array of polyphenols which help regulate our blood sugar. They’re also a great source of Vitamin C and other antioxidants, and fiber. See here for more health benefits and nutritional information.

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Cinnamon: Cinnamon has long been used as a medicine. It’s a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice’s benefits continue, so see here for more health benefits and nutritional information.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it’s great, but don’t overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or “good” fat and protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

“Rooted” Hummus

This sweet and savory hummus dish is a definite crowd pleaser. Who doesn't like pink food?

This sweet and savory hummus dish is a definite crowd pleaser. Because really, who doesn’t like pink food?

I’ve been co-teaching a workshop series based on the chakra systems (energy centers in the body which govern various aspects of our health and well-being), and have focused one section on nutrition for each individual chakra. Red and high-protein foods are great for the first chakra, called the muladhara or “root,” which is our center of survival, stability, safety and self-preservation. So if you’re feeling ungrounded, or just want to try a different spin on this Mediterranean staple, toss some roasted beets in with your chickpeas for a stabilizing and delicious snack.

Ingredients:

1 15-ounce can chickpeas (or soak and cook your own
2 medium skinned, roasted or boiled beets (*though roasted yields a richer flavor)
2 cloves roasted garlic, or 1 tsp. garlic powder
2 tbs. tahini or homemade nut or seed butter
Juice of one lemon
3 tbs. extra virgin olive oil
1 drop doTerra lemon essential oil
Salt to taste

*optional: serve with fresh chopped herbs, crumbled goat cheese, and fresh cracked black pepper over flatbread or skinny crackers.

Method:

Once cooked and cooled, combine the garlic and beets in the bowl of a food processor. Pulse 8 to 10 times to chop.

Add the rest of the ingredients to the food processor bowl and process for approximately 30 seconds.

Add a smidge more olive oil if the hummus feels too dry, scrape the bowl and process again until it is the desired consistency.

Add salt to taste.

Serve with other root vegetables, crackers or the crudite of your choice. Enjoy!

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTerra Essential Oils.

Benefits:

Beet: A great source of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. They are also an excellent source of folate, which is a crucial nutrient especially for those who are (or are looking to get) pregnant. They are also very high in manganese and fiber. These root veggies contain nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. See here for more health benefits and nutritional information (raw) (cooked).

Garbanzo Beans: Also known as “chickpeas,” these beans are particularly high in insoluble fiber, which means you have a squeaky clean colon and feel fuller for longer when eating these legumes. They are also extremely high in lots of nutrients such as manganese, folate, and tryptophan. They are a great source of plant-based protein. If you find legumes make you gassy, try pre-soaking them for easier digestion. See here for more health benefits and nutritional information.  Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Garlic: Garlic has long been touted as a health promoting food. It is high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. Garlic is also rich with manganese and is a very good source of vitamins B6 and C, as well as selenium. This “stinky rose” also protects our blood vessels from inflammatory and oxidative stress, but its other health benefits abound. See here for nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system, and promote a sense of well-being. See here to learn more about doTerra essential oils.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Sesame Seeds: (Found in tahini) These  little seeds are packed with essential nutrients such as copper, manganese, tryptophan, calcium, magnesium, iron, and phospherous, and zinc. They’re also a good source of vitamin B1 and dietary fiber. Great to sprinkle to any meal for an added boost of nutrients! See here for more health benefits and nutritional info.