Yoga and Yum

Nourish Your Self From the Inside Out

Category: Anahata Chakra

Raspberry Rose Smoothie

Yum. A whisper of doTERRA's Geranium essential oil is the secret ingredient in this delectable smoothie!

Yum. A whisper of doTERRA’s Geranium essential oil is the secret ingredient in this delectable smoothie!

Ingredients:

1 cup frozen raspberries
1 cup frozen spinach
1 cup coconut milk
1/2-1 cup filtered water
1/2 teaspoon spirulina powder
6-8 drops liquid stevia (or a date if you’d rather use fruit to sweeten)
1 drop doTERRA geranium essential oil
1 teaspoon Solay Superfoods SuperFruit C Powder
2 tablespoons of your favorite protein powder (I like Solay’s Superfood Strength)

Method:

Put all ingredients into your high speed blender and blend to smithereens!
Pour into your favorite mason jar and enjoy!
*A nice touch is to garnish your smoothie with dried rose petals, available at most health food stores in the bulk aisle.

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Ginger Peach Smoothie Redux

Sweet, creamy, and a hint of tang! This is a delicious way to start a summer day.

Sweet, creamy, and a hint of tang! This is a delicious way to start a summer day.

Ingredients:

1 cup frozen spinach
1 large, or 2 medium (ripe!) peaches
1 heaping tablespoon cashew butter
1 teaspoon vanilla extract
1 inch-long hunk of fresh ginger, peeled
1 pinch ground turmeric
1 drop doTERRA ginger essential oil
1 teaspoon lime juice
2 cups pure water

Method:

Place all ingredients in blender and blend to smithereens.
Pour into your favorite mason jar and enjoy!
*If you want to make your smoothie a little juicier, leave out 1/4-1 of one of your peaches before blending, chop it up and add it to the smoothie once your other ingredients have been smoothified. Just a tasty little variation!

Raspberry Cashew Smoothie

Get your fruits, veggies, protein and healthy fats from this delicious smoothie!

Get your fruits, veggies, protein and healthy fats from this delicious smoothie!

Ingredients:

1 cup frozen spinach
1 cup raspberries, fresh or frozen and thawed, divided
2 tablespoons Solay Superfood Superfood Meal
1 teaspoon Solay Superfood Superfruit C
1 heaping tablespoon cashew butter (or 1 handful cashews)
5 drops stevia (optional)
2 cups water or nut/seed milk
1 tbs. hemp hearts

Method:

Place all ingredients, but for 1/4 cup raspberries and hemp hearts, in a blender and blend to smithereens! Pour into a glass and add the remaining raspberries and hemp hearts. Enjoy!
*Note: you can also use 1 cup coconut water in place of 1 cup water and ditch the stevia if you’d prefer.

Daikon Radish and Spring Pea Rolls

Enjoy the flavors of spring with this fresh and tasty dish!

Enjoy the flavors of spring with this fresh and tasty dish! This post was inspired by mynewroots.com.

Ingredients:

1 daikon radish, sliced into thin ribbons (using a mandoline or veggie peeler)
1 tbs. ume plum vinegar
1 drop doTERRA ginger essential oil (or grate just a smidgen of fresh ginger to use instead)
2 tsp. honey

Miso Mint Pea Filling
2 cups shelled green peas
* optional: 1 clove garlic
3 tbs. mellow white miso
½ cup fresh mint leaves
1 tbs. cold-pressed olive oi
zest of ½ lemon
1 tbs. lemon juice
sea salt to taste
¼ cup black sesame seeds, if desired
pea shoots for garnish, if desired

Method:

Peel the daikon radish and using a veggie peeler or mandoline. create long, thin strips (they’re difficult to roll if too thick).

In a large shallow bowl whisk together the vinegar, honey, and ginger oil. Lay in the strips of daikon and let sit to marinade while you make the pea spread.

In a food processor process the remaining ingredients (but for optional seeds and sprouts) and blend on high until smooth. Season to taste.

If using sesame seeds, in a dry skillet over medium heat, toast the sesame seeds until fragrant. Toss them occasionally to ensure that they do not burn. Set aside.

Remove a strip of daikon from the marinade and place on a clean flat surface. Spread a good amount of the pea mixture across it, leaving a little room at the end that will be on the outside (otherwise the pea mixture will squish out when rolled). Sprinkle with sesame seeds and place a pea shoot at the one end that will be the center (optional). Begin rolling until you reach the end, then secure the roll with a toothpick. Sprinkle with black sesame seeds. Serve immediately and enjoy.

Store leftover pea mixture in the fridge up to four days. Add lemon to freshen up the flavor, if necessary.

Sardine and Avocado Salad

Lots of protein and healthful fats to keep you sated throughout the day!

Lots of protein and healthful fats to keep you sated throughout the day!

Ingredients:

1 avocado, cut in half and pitted
2 cans sardines (packed in water in a BPA-free can!), drained
2 tbs. mayo of your choice
1 celery stick, de-stringed and finely chopped
2 tbs. fresh chopped flat parsley
1 tsp. chopped capers
Salt and pepper to taste
1-2 cups greens of your choice (mixed, spinach, baby kale…)

Method:

Plate 1-2 beds of greens (depending on if you’re sharing your lunch or not).

Scoop the flesh, in its entirety, of the avocado halves onto each plate, pit side facing up to create a little bowl (optional step to scoop the flesh out).

Mix the remaining ingredients in a mixing bowl until well-combined.

Scoop equal parts of the sardine salad into your two avo bowls.

Garnish with any remaining flat parsley and enjoy!

Spicy Apple Smoothie

Don't let the cool weather deter you from green smoothie-ing! Add a pinch of ginger and/or cayenne pepper to your smoothie to keep your digestion strong and taste buds happy!

Don’t let the cool weather deter you from green smoothie-ing! Add a pinch of ginger and/or cayenne pepper to your smoothie to keep your digestion strong and taste buds happy!

Ingredients:

1 medium apple, cored
1 cup filtered water
1/2 cup coconut milk
3-6 tbs. Solay Sacred Strength Protein Powder (or your favorite protein powder, or 3-6 tbs. raw pepitas)
1 cup fresh spinach, blanched
1 drop doTERRA ginger essential oil (or 1/2 tsp. powdered ginger)
*optional: 1/4 tsp. cayenne pepper

Method:

Place all of the ingredients in a high powered blender and blend to smithereens.

Serve and enjoy!

Celery Melon Cooler

 

As summer winds down, enjoy this cooling, sweet drink!

As summer winds down, enjoy this cooling, anti-inflammatory, sweet drink!

Ingredients:

10 celery stalks, de-stringed
1-2 cups honeydew or Santa Claus melon
1/2 (or 1 if you like it more tart) lime, de-rinded
2-4 sprigs basil
1 drop doTERRA lemon or lime essential oil
*optional: 1/2 cup filtered water

Method:

Place all ingredients but essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your essential oil and optional water. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

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.

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.

Honeydew: This melon is a plentiful source of vitamins A and C, as well as potassium. It is a powerful antioxidant and anti-inflammatory fruit, which means it can help us to fight off unwanted inflammation and oxidative stress in the body. See here for more health benefits and nutritional information.

Lemon Essential Oil: Lemon oil has many properties including 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.

 

 

Heirloom Tomato and Golden Plum Salad

Enjoy the best of summer with this spicy, sweet, savory salad!

Enjoy the best of summer with this spicy, sweet, savory salad!

Ingredients:

Salad:
2-3 cups fresh baby arugula, lightly tossed in olive oil
2-3 heirloom tomatoes of different colors, cut into 1/4-inch slabs and lightly salted
3-4 small golden (or purple) plums, cut into wedges
1/4 cup shelled pistachios, roughly chopped
Pansies, marigolds, and/or fresh berries for garnish

Dressing:
1/4 cup grapeseed or mild olive oil
Juice of 1/4 lemon
3 Tbs. balsmic vinegar
5 ripe blackberries
1 drop lemon doTERRA essential oil
Salt to taste
*Optional: 1/2 tsp. honey if you like sweeter dressing

Method:

Salad:
Plate a small handful of arugula on a plate
Stack a few slabs of heirloom tomato on the side of the arugula
Top tomatoes with a few wedges of plum
Scatter a few pistachios over the whole salad
Salt to taste

Dressing:
Place all dressing ingredients in a small food processor or blender and blend until smooth.
Add a few berries or a little more oil to reach desired consistency.

Finish:
Drizzle dressing over the salad.
Adorn the plate with fresh flowers and berries for extra beauty and deliciousness. Bon apetít!

Benefits:

Arugula: Arugula is a rich source of folate, Vitamin A, Vitamin K, and B-complexes (such as thiamin, riboflavin, niacin, vitamin B-6, which are essential for optimum cellular enzymatic and metabolic functions). This is a low-cal lettuce leaf that packs a nutritional wallop, so don’t be afraid to ask for a second helping! See here for more health benefits and nutritional information.

Blackberries: Blackberries are rich in vitamins, minerals, and fiber. They contain powerful anti-oxidants which help soothe internal inflammation, boost heart and digestive health. They also abound with vitamin K, which helps with maintain healthy blood and bones. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including 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.

Pistachios: These nuts are rich with antioxidants, phytosterols, unsaturated fats, vitamin B-6, and thiamin. 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.

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.

 

Pick-Me-Up Green Juice

A little zingy, a little sweet, this veggie-based juice is a great way to revive yourself.

A little zingy, a little sweet, this veggie-based juice is a great way to revive yourself on these hot summer days!

Ingredients:

2 medium carrots, tops chopped off
1/2 apple, cored and sliced into wedges
3 celery stalks, de-stringed
2.5 cups fresh spinach
1 inch hunk of fresh ginger, peeled
1/2 lemon, de-rinded
1 drop lemon essential oil
*optional: up to 1/2 cup fresh, purified water

Method:

Place all ingredients but essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your essential oil and optional water. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

Benefits:

Apples:  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.

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.

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.

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: 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 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.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Basil Grape Smoothie

It's toasty warm out there! Here's a nice cool smoothie recipe to help cool your jets.

It’s toasty warm out there! Here’s a nice cool smoothie recipe to help cool your jets.

Ingredients:

1 cup homemade almond milk
1/2 small avocado
1/4 cup pepitas (soaked for at least a few hours, if you’ve planned ahead)
1 large handful organic black seedless grapes
Juice of 1/4 lime
1/2 drop doTERRA lime essential oil
5 basil leaves
1 handful blanched spinach

Method:

Put all ingredients into blender and blend to smithereens.

Serve and enjoy!

*Note: 1 whole drop of essential oil might be too much for the sensitive palate, so dip a clean toothpick in the lime oil, and stir it into the other ingredients before blending.

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.

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

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.

Grapes: Grapes are packed with vitamin C and manganese and contain a variety of antioxidant phytonutrients such as beta-carotene and resveratrol (think red wine!). These tasty little jewels are thought to help support the cardiovascular, respiratory, immune, and nervous systems. See here for more health benefits and nutritional information.

Lime Essential Oil: Lime essential oil is a powerful respiratory aid due to its anti-mucus and natural decongestant properties. It also aids in the cleansing of the lymphatic system, reduces muscle spasms and cramps, and is a proven pathogen inhibitor (think disease and cancer prevention!) See here for more information about this amazing oil.

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.

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.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.