Yoga and Yum

Nourish Your Self From the Inside Out

Category: Kapha Reducing

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.

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.

Baby Kale Salad

Baby kale is slightly sweet and buttery, so best to keep it simple with fewer companion ingredients. Enjoy!

Baby kale is slightly sweet and buttery, so best to keep it simple with fewer companion ingredients. Enjoy!

 

Ingredients:

A few bountiful handfuls of fresh baby kale, washed
*Optional: a few crumbles or shavings of a hard cheese like Pecorino or Parmesan
2-3 tbs. extra virgin olive oil
Juice of 1/4 small lemon
1/2 teaspoon fresh rosemary, chopped
1 drop doTERRA lemon essential oil
Salt and pepper to taste

Method:

Combine olive oil, lemon juice, lemon essential oil, rosemary, salt, and pepper in the bottom of your salad bowl. Whisk together.

Add the kale leaves and toss to coat.

Sprinkle with optional cheese.

Enjoy!

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.

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.

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.

Rosemary: This delicious herb contains compounds that can help boost immune system, increase circulation, and improve digestion. It also contains anti-inflammatory properties. See here for more health benefits and nutritional information.

 

Farm Fresh Spring Salad

Everything is better topped with a fried egg!

Everything is better topped with a fried egg!

Ingredients:

2 bountiful handfuls of the fresh greens of your choice (mixed, spinach, baby kale are yum!)
3-5 sprigs of fresh asparagus
1-2 radishes, sliced into rounds
1 egg
1-2 tablespoons extra virgin olive oil
Juice of 1/4 small lemon
1 drop doTERRA lemon essential oil
*Optional: 1/8 teaspoon sweetener of your choice
1 teaspoon of any fresh herbs you have on-hand (basil, thyme, and tarragon are lovely choices…), chopped

Method:

Place the olive oil, lemon juice, lemon oil, optional sweetener, and herbs in a bowl. Whisk together.

Mix the salad greens in the salad dressing and toss to coat.

Blanch or lightly sauté your asparagus.

Fry an egg.

Serve the salad mix (or just leave it in the same bowl).

Place the fried egg and asparagus atop the salad mix. Enjoy!

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.

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.

Mixed Greens: Salad greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions 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.

Radish: These easy-to-grow root veggies are a good source of riboflavin, bitamin B6, calcium, magnesium, copper and manganese. They’re also low in cholesterol and high in dietary fiber. See here for more nutritional information.

 

Minty Fruit Salad

This fruit salad is minty fresh.

This fruit salad is minty fresh.

Ingredients:

1-2 kiwis, peeled and sliced into coins
1/4 small cantaloupe, de-seeded, de-rinded, and cut into 1″ hunks
1 cup strawberries, de-stemmed and sliced
1 grapefruit, peeled, and sectioned (then peel each section so that all that remains is the glistening flesh)
4 mint leaves, minced
Juice from 1/4 lemon
1 drop doTERRA lemon oil

Method:

Gently toss all ingredients together until fruit is coated with lemon and mintiness.

Serve and enjoy.

Double or triple the recipe if you have more than 1-2 hungry hippos partaking of your masterpiece fruit salad, and feel free to get creative with what fruits you add.

Benefits:

Cantaloupe: 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.

Grapefruit: This citrus fruit is packed with Vitamins C and A. The pink varieties are an excellent source of the phytonutrient, lycopene, which has been touted for its ability to battle cancer-causing free radicals. Grapefruits also contain phytonutrients called “limonoids” which help inhibit tumor formation and growth. See here for more health benefits and nutritional information.

Kiwi: This little antioxidant-packed gem abounds with vitamins C, K, and E. It’s also a great source of copper and dietary fiber. A very tasty way to support your heart, lungs, and colon! 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 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.

Peppermint: Peppermint is a good source of vitamins C and A, as well as manganese and copper. It is also great for the digestion and has antimicrobial properties. See here for more health benefits.