Yoga and Yum

Nourish Your Self From the Inside Out

Month: July, 2013

Upgraded Greens Smoothie

Start the day with a warm, savory green soup and stay sated and focused for hours!

Start the day with a warm, savory green soup and stay sated and focused for hours!

This recipe was inspired by the Bulletproofexec.com.

Green soup for breakfast? Really? Yes. I’ve been experimenting with this recipe for the last few days now, and have decided that I like green soup for breakfast. I’ve long sipped green juices for breakfast or as a snack, and have never felt sated. But this recipe has completely changed my breakfast regimen. Gently steaming the greens (kale, chard, spinach, arugula) before blending ads new flavor and texture dimension to the average “green juice.” And by preparing the greens with some healthy fat (like ghee, grassfed butter, extra virgin olive or coconut oil), and some Vitamin C (lemon or lime juice, or apple cider vinegar) you’ll unlock the veggies’ nutrients, making them much more bio-available…Not to mention they taste amazing.

And meanwhile, the “heated” debate continues about whether it is important or not to lightly cook your kale (and other vegetables) before consuming them. From an Ayurvedic standpoint, yes. Lightly cooking your vegetables helps with their digestibility, so our bodies can access the nutrients more effectively. And I won’t bore you with fancy words like “oxalates” and “goitrogens.” But check this out if you are interested in getting the scoop on kale, and why it, and other greens, are extremely powerful, nutritionally dense foods that we should all be enjoying with great frequency, and how to prepare them for the best nutritional benefit.

Without further ado, here’s the recipe. Get creative. Add some fresh or dried herbs to the mix and prepare to enjoy your green juicy breakfast soup.
Bon apetít!

Ingredients:

1 bunch of steamed dinosaur kale, or your leafy green of choice
1-2 tbs. grass-fed butter or ghee
1 tsp Himalayan salt
1-4 tsp. apple cider vinegar, or lemon or lime juice
Herbs of choice (oregano, cilantro, basil, rosemary)
1 drop doTERRA lemon or lime essential oil

Method:

Steam kale with about a cup or so of water until cooked (about 5-7 minutes).

Drain water. Add up to 1 cup of fresh hot water. (Can ad more later if you like a thinner consistency.)

Blend greens with salt, herbs, vinegar, essential oil, and ghee until it’s reached a rich and creamy consistency.

Pour into a heat-resistant glass or jar and enjoy!

 Benefits:

Ghee: A favorite among Ayurvedic practitioners, said to help cure ailments from tight muscles to memory loss. Ghee is essentially clarified butter that has been separated from the milk solids and saturated fats. I highly recommend replacing your regular butter with this. Read up on the health benefits and nutritional information.

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.

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.

*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.

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Buffa-Loaf (Meatloaf)

This high-protein and low glycemic carb meal is a delicious alternative to the previous incarnation of ketchup-drenched meat loaf and mashed taters.

This high-protein and low glycemic carb meat loaf is delicious with cauliflower “rice.” (Recipe coming soon…)

Even though it’s faux pas to bake in the heat of summer, sometimes a gal gets a craving for meatloaf. Prepared correctly (with lots of love and gratitude for the buffalo), I have enjoyed experimenting with bison as a protein. It has a distinctly sweet flavor, and is generally lower in sodium and cholesterol than beef. But local, grass fed, ground beef would be delicious in this recipe as well.

And meatloaf is a fantastic way to use up veggies which need eating, pronto. What do you like to put in your meat loaf? Hope you enjoy!

Ingredients:

1 lb. ground buffalo meat
1-2 pasture fed, organic eggs
*optional: 1/4 cup raw, organic milk (better for higher elevation cooking!)
1 tbs. ground mustard
2 tbs. organic Worcestershire sauce
2 trickles of Tabasco or preferred hot sauce
1 tbs. coconut flour (to help bind)
1 medium or 2 small carrots, shredded
1/4 cup finely chopped onion
1 tbs. chopped garlic or garlic scape
1 tsp. sea salt
1 tsp. black pepper
1 tsp. dried or 1/2 tsp. fresh oregano

Method:

Massage together all ingredients in a medium-sized bowl until well-combined.

Allow to sit in the fridge for up to a few hours to allow the flavors to co-mingle.

Then bring to room temperature before baking (to prevent tough meat).

Preheat oven to 350 degrees F.

Grease a loaf pan with high-quality fat. I like organic ghee.

Place the meat mixture in the loaf pan and bake for 30-40 minutes, or until browned on top and internal temperature reads 160 degrees F.

Allow to rest for 5-10 minutes before serving.

Benefits:

Buffalo: Grass fed buffalo is an excellent source of lean protein, riboflavin, vitamin B6, phosphorus, zinc, and selenium. It’s also high in Omega 3 fatty acids and vitamin E. See here for more nutritional info.

Carrot: Carrots are well known for their rich supply of the antioxidant nutrient, beta-carotene, which is GREAT for our eye health. However, these root vegetables are also a great source of a variety of antioxidants and other health-supporting nutrients such as vitamins A, C, K. Studies have shown their effectiveness in the prevention of colon cancer, and their benefits to our cardiovascular health. 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.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Crustless Quiche

Have leftovers that need to get eaten, stat? Quiche is the answer.

Have leftovers that need to get eaten, stat? Quiche is the answer.

Ingredients:

4 organic, local (if possible) eggs
1.5 cups whole, organic, local milk (or 1 cup milk, 1/5 heavy cream)
*NOTE: For those who aren’t eating dairy, you can use 8 eggs and omit the milk and cream
1/2 cup diced onion, sauteéd
1 cup cooked asparagus cut into 1/2-inch pieces
1 cup diced and cooked ham, sausage, or ground beef (or 1 more cup of the veggie of your choice, such as tomato, cooked spinach, zucchini, mushroom, etc.)
1 tsp dried sage, basil, or oregano
splash of Tabasco sauce
coconut oil, or other oil of choice, for greasing
salt and pepper, to taste
*GET CREATIVE: Some great combos are leek and mushroom, veggie, salmon and asparagus…you name it and it’ll probably taste pretty great!

Method:

Preheat oven to 350 degrees F.

Grease a 10-inch pie plate.

In a medium bowl, beat the eggs. Stir in the rest of the ingredients.

If desired, save some asparagus tops or sliced tomatoes to use as decoration.

Pour into the prepared pie plate.

Decorate the top of the quiche with asparagus tops or tomato slices.

Bake for 40 minutes, or until a knife comes out clean and the center no longer jiggles. Allow to cool for 10 minutes before serving.

Veggie Crustless Quiche

This variety abounds with veggies: spinach, cherry tomatoes, asparagus, and sauteéd onion. Yum!

Benefits:

Asparagus: Asparagus is packed with vitamins K and A, as well as iron and folate. It is also a powerful anti-inflammatory and abounds with antioxidant nutrients such as vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. 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.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Onion:  Like garlic, onions are 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. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Tomato: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later. See here for more health benefits and nutritional information.

Rustic Crustless Quiche

Pecan Pesto

Slathered on bread, tomatoes, or to dress a salad, this pesto is tops!

Slathered on bread, tomatoes, or to dress a salad, this pesto is tops!

Ingredients:

2 cups fresh organic local basil
2 cloves fresh organic local garlic (or a sprinkle of garlic powder)
1/2 cup raw pecans
1/4-1/3 cup nutritional yeast, or same amount of a grated hard cheese such as Parm, Pecorino, or Romano if you’re into that sort of thing…
1/3-1/2 cup olive oil
1 drop doTERRA basil essential oil
Salt and pepper to taste

Method:

Combine the garlic (or garlic powder), basil, and pecans in a food processor. Pulse several times to roughly chop the mixture.

Add nutritional yeast (or cheese) and pulse again until ingredients are a course and sandy texture.

Put mixture into a bowl and add the drop of basil essential oil and the olive oil. Mix until well-blended.

Salt and pepper to taste.

Put a hefty spoonful over noodles, zuccini strips, slather on tomatoes with mozarella, or add a bit more olive oil and dress a salad. There’s no wrong way to eat this pesto.

*Note: This also freezes will in ice cube containers or mini-tupperwares. Delicious in the middle of winter when there’s not a vegetable in sight!

Benefits:

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.

Basil Essential Oil: Basil has powerful anti-infectious, antibacterial, anti-inflammatory, antispasmodic, antioxidant, and antiviral properties. It can be used to boost alertness and concentration, ease anxiety, nervous depression, headaches, mental fatigue, and insomnia. See here to learn more about doTerra essential oils.

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.

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.

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.

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.

*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.

Add a couple tablespoons of olive oil to a tablespoon of pesto and you've got a delicious salad dressing!

Add a couple tablespoons of olive oil to a tablespoon of pesto and you’ve got a delicious salad dressing!

Grain-Free Granola

This crunchy, sweet, salty granola is highly addictive. Beware.

This crunchy, sweet, salty granola is highly addictive. Beware.

This recipe was inspired by and adapted from www.paleocupboard.com.

I love granola. Problem is, the store-bought variety can be laden with tons of icky additives and extra sugar. So why settle when making your own is so easy? You can add rolled oats to this recipe if you like grains. Otherwise this grain-free recipe is just as crunchy and versatile as it is delicious. Enjoy!

Ingredients:

1 cup raw almonds or marcona almonds
1 cup raw cashews
1/4 cup raw pepitas/pumpkin seeds
1/4 cup raw sunflower seeds (no shell)
1/2 cup unsweetened coconut flakes
3 tbs. melted coconut oil
3 tbs.-1/4 cup raw honey or maple syrup
1 tsp. vanilla extract
1 tsp. sea salt
* pinch cinnamon and nutmeg (optional)
*1/2 cup raisins or your favorite dried fruit such as blueberries, craisins, currants, golden raisins, goji berries, chopped apricots or figs…(optional)
*NOTE: Get creative here. Just about any nut or seed would be suitable to use. Just listen to your taste buds!

Method:

Preheat oven to 275 F.

Place the almonds, cashews and coconut flakes in a food processor or blender and pulse a few times to break into smaller chunks.

Combine the coconut oil, raw honey/maple syrup, and vanilla extract together in a medium sized mixing bowl.

Add the seeds, nuts and coconut flakes and stir to coat.

Spread the granola mixture evenly onto a baking sheet lined with parchment paper and cook for about 20-25 minutes or until lightly browned, stirring once about half way through the cook time.

Remove from heat and add the dried fruit of your choice (if desired) and sprinkle with sea salt.

Spread the mixture evenly on the cookie sheet and allow to cool for about 20 minutes or until hardened, and then break into chunks and enjoy.

Granola on a cookie sheet

Sprinkle this loveliness over yogurt with berries, or just take with you as an instant high-protein snack.

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.

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.

Pepitas (Hulled Pumpkin Seeds): These babies are packed with zinc and vitamin E, but are also excellent sources of manganese, tryptophan, magnesium, phosphorus, and copper. They are also very high in 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.

Raisin: Raisins are high in fiber witch can aid in relief of constipation. They a good source of iron (thus helping with anemia), arganine (which can enhance libido and aid with sexual weakness). They also contain calcium and boron, both of which are crucial for proper bone health. See here for more health benefits and nutritional information.

Sunflower Seeds: A handful of sunflower seeds will supply significant amounts of vitamin E (the body’s primary fat-soluble antioxidant, which is also an anti-inflamatory and cardiovascular health superstar), magnesium (which has been said to help reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke), and selenium (helpful for DNA and cellular repair). 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.