Yoga and Yum

Nourish Your Self From the Inside Out

Category: Summer

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.

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Raw Chocolate Chip Cookie Dough Bites

May you enjoy the sweetness of this life! Here's a quick and easy recipe to fulfill your sweet tooth.

May you enjoy the sweetness of this life! Here’s a quick and easy recipe to fulfill your sweet tooth.

Ingredients:

1 1/3 cup  cashews (raw or roasted and salted)
2/3 cup gluten free oats
1/3 cup shredded coconut
3-4 tablespoons maple syrup
2 teaspoons vanilla extract
2 tablespoons almond butter
1/2 cup chocolate or carob chips
Hefty pinch of cinnamon and nutmeg
*Optional: add a splash of almond milk if your dough isn’t sticking together well. JUST A SPLASH!
*Optional: mini-pinch sea salt if you’re not using roasted salted cashews

Method:

Blend the cashews, oats, and coconut in a food processor until you’ve created a fine-ish powder.

Add the syrup, vanilla extract, and almond butter and blend again until it sticks together to form a dough. Add the splash of almond milk if it doesn’t turn dough-y.

Add the chocolate chips and pulse briefly or mix in by hand.

Roll the dough into little balls and put them on a parchment lined cookie sheet, or in a pyrex food container. Allow to chill in the fridge for at least 3o minutes. Serve and enjoy!

Paleo Blueberry Coconut Pancakes

Yum. That's all. These babycakes are packed with protein, good fat, and flavor! Plus they're a breeze to make. Next time you have a lazy morning or need a protein packed breakfast, try them out!

Yum. That’s all. These babycakes are packed with protein, good fat, and flavor! Plus they’re a breeze to make. Next time you have a lazy morning or need a protein packed breakfast, try them out!

Ingredients:

2 eggs
1-2 tbs. organic molasses
1 tbs. organic vanilla extract
½ cup full fat coconut milk
1 cup blueberries
1 ½ cups almond flour
½ tsp. sea salt
1 pinch powdered cardamom
1 drop doTERRA cinnamon essential oil (or 1 pinch cinnamon)
½ tsp. baking soda
Ghee or coconut oil for cooking

Method:

Combine eggs, molasses, vanilla, and coconut milk, and whisk until smooth.

Add almond flour, salt, spices, and baking soda, and whisk again to incorporate dry ingredients into batter.

Add your the blueberries and fold into the batter.

Warm ghee in a large skillet over medium heat.

Pour a few tbs. pancake batter onto skillet (I usually aim for about 3 so they don’t stick together).

Pancakes will form little bubbles. When bubbles open (about 1.5 minutes), flip pancakes over and cook the other side (for about 30 seconds-1 minute).

Plate your pancakes.

Repeat process with remaining batter, adding more oil to the skillet as needed.

Serve with more blueberries, ghee, grassfed butter, shredded coconut, or any other delicious topping, 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.

 

Simple Raw Brownie Bites

Chill these tasty bites for a chewy chocolatey treat!

Chill these tasty bites for a chewy chocolatey treat!

Ingredients:

2/3 cup raw almonds
2/3 cup raw walnuts
1-2 tbs. almond butter
Pinch of salt
3/4 cup pitted dates
1/3 cup unsweetened cocoa powder

*optional: 1 drop doTERRA wild orange essental oil and a little orange zest
*optional: 1/2 tsp. vanilla extract
*optional fun add ins: cacao nibs, paleo chocolate chips, coconut flakes, dried cherries or blueberries, cinnamon, cardamom

Method:

Place nuts, nut butter, and salt in a food processor and blend until they are finely ground.

Add the dates, cocoa powder (and vanilla, essential oils, spices, or other add-ins if using) to the bowl. Mix all ingredients until well combined. While the food processor is running, you can add a little water, a few drops at a time, to help the dough stick together.

Use your hands to form 1-inch (or littler) balls and place them in an airtight container. Allow them to chill for at least an hour (trust me, they’re delicious cold!).

They will keep for up to a week. Bon apetít!

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: 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.

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.

Walnuts: Walnuts are powerful medicine. They are packed with valuable antioxidants and anti-inflammatory nutrients such as omega fatty acids, manganese, and copper. Walnuts have been studied and proven to help decrease risk of certain cancers,  including prostate and breast. They also help prevent cardiovascular problems and type 2 diabetes. 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.

 

 

Spiced Peach Lassi

'Tis the height of peach season, and this recipes is a delightful way to partake. Slightly sweet, tart, cooling, and very nourishing, it's sure to please any palate.

‘Tis the height of peach season, and this recipe is a delightful way to partake. Slightly sweet, tart, cooling, and very nourishing, it’s sure to please any palate.

This recipe was inspired by FeedMePheobe.com.

Ingredients:

2 ripe yellow peaches, halfed and separated from their pits (discard the pits)
1/2 cup full fat plain Greek yogurt
1 pinch either powdered cardamom or cinnamon
*1 tablespoon honey or organic maple syrup, optional
1/4 cup coconut milk, coconut water, or water
1 drop doTERRA wild orange or tangerine essential oil
4 ice cubes

  • 2 ripe yellow peaches
  • 6 ounces non-fat plain Greek yogurt
  • 1 tablespoon honey or organic maple syrup
  • 1/4 cup coconut water, coconut milk, or water
  • 2 ice cubes

Instructions

  1. Cut each peach in half lengthwise and twist apart so the stone is exposed. Roughly chop the peaches and discard the stone. Add to a food processor or blender along with the remaining ingredients.
  2. Puree until smooth. Divide between two glasses and chill until ready to serve.

– See more at: http://feedmephoebe.com/2013/07/the-balanced-diet-peach-lassi/#sthash.vOi999tA.dpuf

  • 2 ripe yellow peaches
  • 6 ounces non-fat plain Greek yogurt
  • 1 tablespoon honey or organic maple syrup
  • 1/4 cup coconut water, coconut milk, or water
  • 2 ice cubes

Instructions

  1. Cut each peach in half lengthwise and twist apart so the stone is exposed. Roughly chop the peaches and discard the stone. Add to a food processor or blender along with the remaining ingredients.
  2. Puree until smooth. Divide between two glasses and chill until ready to serve.

– See more at: http://feedmephoebe.com/2013/07/the-balanced-diet-peach-lassi/#sthash.vOi999tA.dpuf

Method:

Place all of the ingredients in a high speed blender and puree until smooth.

Pour into a glass or two and enjoy!

Benefits:

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.

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.

Peach: Peaches are high in a number of nutrients such as niacin, thiamine, potassium, and calcium. They are also high in beta carotene, an antioxidant that converts to Vitamin A (which is essential for healthy hearts and eyes). Some say the darker the peach’s color, the richer it is in Vitamin A. The antioxidants may also help in maintaining healthy urinary and digestive functions. Eastern cultures consider peach tea as a powerful kidney cleanser and is used in detoxification. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of “regular” yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It’s a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

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.

 

 

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.

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.