Yoga and Yum

Nourish Your Self From the Inside Out

Month: November, 2013

Cauliflower Rice

Avoiding grains? Looking for a less-carby starch? Cauliflower rice is the answer!

Avoiding grains? Looking for a less-carby starch? Cauliflower rice is the answer!

My nephew came to visit this week, so this photo is a beautiful illustration of creativity in the kitchen. We were trying to think of a grain-free starch to go with our lemon chicken and this came immediately to mind. For those who are sensitive to grains, gluten, or who are just trying to pack in an extra serving of vegetables, this a delicious and totally versatile recipe.

Cauliflower is a total shining star of the nutritional realm. It is packed with anti-oxidants, and is anti-inflammatory, great for your gut (lots of fiber!), and your heart. What’s more is it will please even the pickiest palates. Delicious by itself, or served up with any dish that would otherwise call for rice. Bon appétit!

Ingredients:

1 small head of organic cauliflower, chopped into florets
1 small onion, chopped finely in a food processor
1-2 tablespoons of coconut oil
Salt and pepper

Method:

Put florets into a Cuisinart food processor (or use a knife) and pulse (or chop) them into a teeny, rice-like consistency.

Saute the onions in coconut oil over medium heat until translucent.

Mix in the cauliflower and stir until well-combined.

Season with salt and pepper.

Saute the mixture for 5-10 minutes until softened and/or lightly browned.

Adorn with any other seasonings you like, serve and enjoy! Goes great with any type of protein, or as a base for curries, or any other dish that would otherwise call for rice.

Benefits:

Cauliflower: Holy antioxidants! Need a gentle cleanse, this is your veggie. Cauliflower, a member of the cruciferous vegetable family, is full of cancer-fighting antioxidants such as vitamin C, vitamin K, and manganese, as well as phytonutrients such as beta-carotene, beta-cryptoxanthin, and quercetin (think cell detox and protection!). See here for more nutritional information and health benefits.

Coconut: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

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Coconut Turmeric Latte

Curl up with a mug of this spicy creamy goodness and stay well through the winter.

Curl up with a mug of this spicy creamy goodness and stay well through the winter.

This recipe was inspired by my friend Julie and from Mark’s Daily Apple.

The first snow has fallen on this beautiful Sunday morning, and I am inspired to stay warm and well for the upcoming holidays. The spice turmeric, commonly used in India to aid in congestion, digestion, and skin issues, is one of the magic ingredients in this immunity building elixir.

Adjust the spices to your taste. Sip a cup to bolster your health. This recipe makes enough for one.

Ingredients:

1 cup coconut milk (or almond or full fat organic cow’s milk)

1/2 teaspoon turmeric

1 drop doTERRA ginger essential oil ( or 1/2-inch wide round slice of ginger root, peeled and finely chopped)

Dash of cayenne pepper

Dash sea salt

1/2 – 1 teaspoon honey or other sweetener

*Optional additions: a dash of cinnamon, cardamom, or black pepper

Method:

Gently warm the milk on the stove.

Combine the remaining ingredients in a mug.

Drizzle a tablespoon of the warmed milk into the mug and whisk until the liquid is smooth with no lumps.

Add the rest of the milk and mix well. I like to use my frother or a small whisk and whisk until it gets frothy.

(If using ginger root you can leave the pieces in the tea, or strain them out before drinking.)

Sip and enjoy!

“The Sweeper” Green Juice

Overindulgence have you feelin a little sluggish? Clean your bod with this green juice.

Overindulgence have you feelin a little sluggish? Clean your bod with this green juice.

I normally wouldn’t encourage drinking raw vegetable juice during the chilly autumnal and winter months. The science of Ayurveda says that’s a major no-no. BUT there’s nothing to cleanse the system quite like a green drink when your body is inundated with an influx of holiday food (yes, please, I’d like another glass of egg nog with my fruit cake). Try this elixir for breakfast the morning after a massive meal (or successive massive meals). Or better yet, see if you can not over stuff yourself in the first place!

Ingredients:

1 cup purified water
1/2 organic cucumber, peeled
2 celery stalks, de-stringed
1/2 lime, peel removed
1 handful fresh cilantro
1 drop doTERRA lemon, lime, or grapefruit essential oil
*OPTIONAL: If you need to sweeten this just to get it down your gullet, add 1/2 an apple

Method:

Place all ingredients in your high-powered blender and blend to smithereens.
Pour contents into a glass, garnish with a celery stick and enjoy!

Benefits:

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Cilantro: Cilantro is a powerful cleansing agent which helps remove heavy metals and other toxins from the body. It’s also beneficial for the digestive tract due to its production of digestive enzymes, acids, and juices. Its essential oils stimulate peristalsis, relieve gas, and aid with digestion. Cilantro also has anti-inflammatory and anti-bacterial properties, and helps to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind. See here for more health benefits and nutritional info.

Cucumber: Cucumbers contain three types of phytonutrients which provide with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are also very low in saturated fat, cholesterol and sodium and are a good source of Vitamin A, C, and K, pantothenic acid, magnesium, phosphorus and manganese. See here for more health benefits and nutritional information.

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

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 cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

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.

Cinnamon Cherry Chocolate Almond Bark

This spicy sweet chocolate bark can be made in bulk and makes a great gift.

This spicy sweet chocolate bark can be made in bulk and makes a great gift.

It’s almost holiday party time, so it’s best to arm yourself with some chocolate. (Seems like perfectly reasonable logic to me…right?) Need to make dessert in a pinch? Chocolate bark is super simple and fast. It takes about 10 minutes to assemble, and can cool in the fridge (or outdoors, now that it’s chilly enough) in about 20 minutes. I like this recipe because of it’s spicy, sweet, savory-ness. And the tart cherries add a nice textural and flavor dimension too. Enjoy!

Ingredients:

1 bar of organic, fair trade, chocolate (preferably 70-80% cacao)
1/2 cup toasted almonds, roughly chopped
1/2 cup dried tart cherries, roughly chopped
1-2 drops doTERRA cinnamon essential oil
1 pinch chile powder (New Mexico Chimayo is my favorite!)
1 pinch ground cinnamon powder

Method:

Line a 9×13 baking sheet with wax paper.

Heat a small saucepan over low heat. Place chocolate peices in the pan and melt slowly, constantly stirring to ensure even melting.

When chocolate is completely melted and smooth, turn off the burner (about 2-3 minutes).

Add the drop or two of cinnamon essential oil and stir until well-blended. Mix in the nuts, cherries, and a teeny pinch of chile powder.

Immediately pour onto prepared baking sheet. With flexible rubber spatula spread into an 8×10 rectangle about 1/4 inch-ish thick.

Sprinkle with powdered cinnamon and another teeny sprinkle of chile powder.

Refrigerate (or put outside if the weather is cool enough) and chill until firm (about 20-30 minutes)

*Refrigerate up to 5 days (if it last that long…which it won’t).

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.

Cacao (Chocolate): 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.

Chile: Ah, the beloved chile. A sacred plant where I come from (New Mexico), this pungent pepper has a myriad of health benefits. The phytonutrients found in chile can fight inflammation, clear congestion, boost your metabolism and immunity, while balancing your blood sugar. See here for more health benefits and nutritional information.

Cinnamon Oil: Cinnamon essential oil helps to boost metabolism and digestive health. It is also a powerful antioxidant, helps support immunity, enhance circulation, strengthen libido and elevate mood. 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 batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.