Yoga and Yum

Nourish Your Self From the Inside Out

Category: Uncategorized

Roasted Squash Bowls with Maple Spiced Yogurt

Roasted squash halves make the perfect bowl for your favorite sweet or savory treat! This is my favorite breakfast these days.

Roasted squash halves make the perfect bowl for your favorite sweet or savory treat!

Ingredients:

1/2 of a roasted sweet winter squash (I used acorn)
1/2-1 cup full fat organic Greek yogurt
1 tbs. maple syrup (or more to taste)
1 drop doTERRA cinnamon or cardamom essential oil
Handful of chopped pecans
Pinch of cinnamon for garnish

Method:

Mix all of the ingredients but for the squash and pecans together.
Place the spicy yogurt mixture in the squash half.
Sprinkle with pecans and cinnamon.
Enjoy!

 

 

Spicy Bunny Juice

This amber hued juice packs a punch. Feel free to add an apple if you need a little sweetness in your life.

No, this juice is not make of spicy bunnies. But it might make you feel like a spicy bunny. Cayenne, turmeric, sea salt, and a drop of doTERRA lemon oil give this baby a kick!

Spring has sprung! And while we should be focusing our eating efforts on bitter greens (like arugula and dandelion) sometimes it’s nice to switch up the routine a bit. This juice is a great breakfast or afternoon pick-me-up (as long as it’s accompanied by some clean protein to balance the sugar from the carrots, of course! And handful of almonds will do the trick). It contains turmeric and ginger, both of which are lovely spices that help to quell inflammation and encourage blood flow. Yum yum!

And adding a drop of doTERRA’s lemon oil is also a wonderful way to gently detoxify the body as we start to melt away our winter fat stores and cleanse our blood for spring spryness. Look here for more Ayurvedic spring diet tips.

Make sure to rinse your produce thoroughly before juicing.

Enjoy!

Spciy Bunny Base Ingredients

Ingredients:

3 carrots
1/2 cucumber, skinned
4 celery stalks, de-stringed
1/2 lemon, peeled
1 inch of fresh ginger
1 pinch dried turmeric powder
1 teeny pinch cayenne pepper
1 little pinch sea salt
1 drop doTERRA lemon essential oil

Method:

Place all veggies, ginger root, and lemon in your juicer and juice.

Put juice in a jar (with a tight-fitting lid) and add the remaining ingredients. Shake it, baby, shake it, until all ingredients are thoroughly mixed.

Or, if you don’t have a juicer, place all ingredients into a high-speed blender and blend to smithereens. Then strain over a glass (or not), and sip to your heart’s content.

No, this juice is not make of spicy bunnies. But it might make you feel like a spicy bunny. Cayenne, turmeric, sea salt, and a drop of doTERRA lemon oil give this baby a kick!

Benefits:

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.

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.

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.

Chile (or Cayenne Pepper): 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.

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.

*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.

 

 

Mahvelous Gift Guide 2013

Give your loved ones meaningful gifts this year, or just give them a hug and a kiss and tell them that you love them.

Give your loved ones meaningful gifts this year, or just give them a hug and a kiss and tell them that you love them. That’s the best gift of all.

‘Tis the season to be jolly! (Isn’t it always?) To celebrate, here are a few gift ideas for your beloveds. Instead of buying a ton of things that our friends and family don’t even need, that will likely end up in a landfill in a few years anyway, why not make your own gifts? And if that’s not an option, here are a few other sustainable and/or experiential gift ideas that are sure to express your love and gratitude to the special folks in your life.

Just click on the image for more about each! May you have a blessed holiday season, surrounded by people you love, and who love you.

For Just About Anyone: doTERRA Essential Oils

Contribute to the health and well-being of your friends and family with doTERRA's certified pure therapeutic grade essential oils. They can be used as personal fragrance, but can also help heal a host of other health conditions.

Contribute to the health and well-being of your friends and family with doTERRA’s certified pure therapeutic grade essential oils. They can be used as personal fragrance, but can also help heal a host of other health conditions. Give the gift of good health with these beautiful gifts of the Earth.

For the Poet: Handmade Journal

Katherine Loeffler (Full Disclosure: YES, she's my Mom. AND she is an extremely talented bookbinder) creates beautiful hand-made journals and other goodies. Check out her amazing selection of paper goods for the poets and dreamers in your life.

Katherine Loeffler (Full Disclosure: YES, she’s my Mom. AND she is an extremely talented bookbinder) creates beautiful hand-made journals and other goodies. Check out her amazing selection of paper goods for the poets and dreamers in your life.

For the Eco Diva: Unique Handmade Sustainably Sourced Jewelry

Who doesn't love unique handmade jewelry. This artist sources her makins sustainably for eco-friendlier personal adornments.

Who doesn’t love unique handmade jewelry. Andrea Bonelli sources her makins sustainably for eco-friendlier personal adornments.

For the Spiritual Book Worm:

Council of Light Book

This book piles on the woo. But if you’d care to raise your vibration, or know a friend who’s into healing universal consciousness, this is a lovely read.

For the Health Nut: Breville Juicer

Juice. One of the most nutritious and delicious substances there is. Have a health nut friend? They will be forever indebted to you for this gift! (Maybe they'll make you free juice for life!)

Juice. One of the most nutritious and delicious substances there is. Have a pal who’s über health conscious? They will be forever indebted to you for this gift! (Maybe they’ll even make you free juice for life!)

For the Chocolate Lover: Make Your Own Chocolate Bark

Make your loved ones some therapeutic chocolate bark! Try lavender macadamia or cinnamon with toasted almonds and dark cherries. Yum!

Make your loved ones some therapeutic chocolate bark! Try out these recipes for lavender macadamia or cinnamon with toasted almonds and dark cherries. Yum!

For the Chic Yogini: SENSE Clothing

For she who loves to live in yoga pants, but still wants to look glamorous at all times. SENSE's chic attire has beautiful lines and is like heaven to wear, from yoga mat and beyond!

For she who loves to live in yoga pants, but still wants to look glamorous at all times. SENSE’s chic attire has beautiful lines and is like heaven to wear, from yoga mat and beyond!

For the Frazzled Friend: A Massage

There are few gifts that are more nourishing than a massage. Google spas and massage therapists in your area and make someone's holiday extremely special and relaxing!

There are few gifts that are more nourishing than a massage. Do an online search of spas and massage therapists in your area and make someone’s holiday extremely special and relaxing!

For the Modern Correspondent: Eco-Friendly Hand-letter-pressed Stationery

Julia Fullerton is a beautiful and talented stationary designer. Check out her various hand-letter-pressed designs. All her stationary is made from 100% recycled paper! She even makes custom designs.

Julia Fullerton is a beautiful and talented stationary designer. Check out her various hand-letter-pressed designs. All her stationery is made from 100% recycled paper! She even makes custom stationery.

For the Special Someone: M.Y.O. Specialized Coupon Book

For that special guy (or gal!) in your life, make a coupon book of experiences you think they might enjoy. Also include household chore cards (because really, who wants to take out the trash and do the dishes ALL the time). You can also get a little more playful and add "favors," if you feel so, ahem, generous. It'll be perfectly tailored to them, and will absolutely be a gift they'll never forget!

For that special guy (or gal!) in your life, make a coupon book of experiences you think they might enjoy. Also include household chore cards (because really, who wants to take out the trash and do the dishes ALL the time). You can also get a little more playful and add “favors,” if you feel so, ahem, generous. It’ll be perfectly tailored to them, and will absolutely be a gift they’ll never forget!

For the Child: An Experiential Gift

The last thing a kiddo needs is more "stuff" to clutter their closet and mind. How about inviting them to experience something new and exciting? Here are a few ideas: teach them to bake a cake, take them on a "magical" forest adventure, or to your local zoo or aquarium. Get creative. What did you like to do as a child? Help them build memories of feeling inspired and loved.

The last thing a kiddo needs is more “stuff” to clutter their closet and mind. How about inviting them to experience something new and exciting? Here are a few ideas: teach them to bake a cake, take them on a “magical” forest adventure, or to your local zoo or aquarium. Get creative. What did you like to do as a child? Help them build memories of feeling inspired and loved.

For The Yogi/ni: Yoga with Me!

    I'm offering a slew of new yoga classes come the New Year, so why not give the gift of yoga? From punch passes to private sessions, I have offerings for everyone. Please get in touch for pricing information.

I’m offering a slew of new yoga classes come the New Year, so why not give the gift of yoga? From punch passes to private sessions, I have offerings for everyone. Please get in touch for pricing information.

For Mother Earth: Make a Donation to the Pachamama Alliance

Do something nice for your Mother. The Pachamama Alliance combines indigenous wisdom and modern knowledge for a just, sustainable, and thriving world.

Do something nice for your Mother. The Pachamama Alliance combines indigenous wisdom and modern knowledge for a just, sustainable, and thriving world. Other great gift ideas for Mother Earth: Don’t buy another thing! Instead give your friends and family lots of hugs and kisses, a hand-written poem, or bake them a special treat!

For Everyone Else: Make Your Own Candles

Who doesn't need a candle now and again? Personalize this gift with essential oils to suit the recipient's personality. It's super to easy to make your own, and you can even make extra for your own holiday gift!

Who doesn’t need a little extra light in their life now and again? Personalize your handmade candles with essential oils to suit the recipient’s personality. It’s super to easy to make your own, and you can even make extra for your own holiday gift! Who’d have thought it would be so easy to shine your light?

What are your most memorable gifts? I’d love to hear! Happy holidays, and may you have many blessings in the New Year!

Black Bean and Squash Chile

Have a Halloween party coming up? Use pumpkin in this recipe for a festive holiday meal.

Have a Halloween party coming up? Use pumpkin in this recipe for a festive holiday meal.

Whoever invented the “slow cooker” is my new best pal. Who knew that it was so easy to cook beautiful, homemade meals with very little preparation? I recently discovered the crockpot that had been hiding at the back of our kitchen cupboard. Could it really be so simple as tossing a whole mess of ingredients in the crockpot, turn it on, come back a few hours later to a beautiful dinner? Pretty much.

On days when you don’t have a lot of time to cook, let a slow cooker do the work for you. When you ladle yourself a bowl of hot, yummy goodness, you might wonder why it has taken you so long to clear the cobwebs off this handy kitchen tool. Bon appétit!

Ingredients:

2 tablespoons coconut oil
1 medium onion, chopped
1 medium sweet yellow pepper, chopped
1 garlic clove, minced
2-3 cups cooked black beans, rinsed and drained
1-2 cups cooked winter squash, cubed (pumpkin is orange and delicious, but kabocha or butternut would be yummy too!)
3 stewed, or really ripe, tomatoes, chopped
1-2 cups veggie or chicken broth
2 teaspoons chili powder (Chimayo chile from New Mexico is best in my opinion)
1-1/2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
1/2 teaspoon salt
*Optional: cubed avocado, thinly sliced green onions, chopped cilantro
*Optional: 1 cup ground or cubed turkey, ground buffalo, or chorizo
*Optional 2 drops doTERRA oregano essential oil

Method:

In a large skillet, heat oil over medium-high heat.

Add onion and pepper, and cook and stir until tender. Add garlic; cook 1 minute longer.

Transfer to a 5-qt. slow cooker; stir in the remaining ingredients, except for the essential oil.

Cook, covered, on low 4-5 hours.

If desired, add 1-2 drops doTERRA oregano essential oil to the whole batch before serving.

Garnish with avocado, cilantro, and/or green onions.

Benefits:

Black Beans: These magical legumes are touted for their abundant protein and fiber content, but are also packed with antioxidant and anti-inflammatory phytonutrients such as folate, tryptophan, and manganese. Great for gut, heart, and overall health. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality. See here for more health benefits and nutritional information.

Bell Peppers: NOTE! Bell peppers, a member of the nightshade family, are not for everyone. They are on the “dirty dozen” list of pesticide laden produce (when not organic), and have been known to cause inflammation in some people. HOWEVER, they have lots of health benefits too: Sweet bell peppers are high in vitamins C and A, and contain other antioxidants. Don’t cook over high heat or they loose some of their nutritional wallop. 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.

Oregano Essential Oil: Oregano is a powerful antibacterial, antifungal, anti-inflammatory, anti-oxidant, anti-parasitic oil. It battles common intestinal, skin and lung infections, while fending off colds and flu. It is also a general nerve tonic. Be BEWARE! A dab will do ya. See here to learn more about doTERRA essential oils.

Pumpkin: This tasty winter squash is packed vitamins A and C, magnesium and potassium, as well as dietary fiber. It’s also contains high amounts of carotenoids, the little nutrients which help to neutralize free-radicals within the body, and is low in calories. See here for more health benefits and nutritional information.

*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 some chorizo, turkey, or buffalo for an added boost of protein and flavor.

Add some chorizo, turkey, or buffalo for an added boost of protein and flavor.

Rosemary Artichoke Hummus

Artichoke hearts lend a delightful creaminess to this hummus. A definite crowd pleaser!

Artichoke hearts lend a delightful creaminess to this hummus. A definite crowd pleaser!

This recipe was inspired by The Inadvertent Gardener.

We had private photo and film viewing party at our house recently for a budding photographer named Anneliese Zemp and the non-profit organization Unite Our World. It was amazing. Oodles of guests showed up in support to see the Anneliese’s photographs and Unite Our World’s documentary film about their efforts to build a self-sustaining medical clinic in a remote village in Uganda called Kampala. Yes, the evening was totally inspiring. And the food was pretty tasty too.

What does one serve at a nosh-friendly party? Hummus, of course! This new take on the old-standby that was well-received by the crowd. This recipe can easily be doubled if you’re expecting lots of hungry folks to show up at your door. Enjoy!

Ingredients:

2 cloves roasted garlic, or 1 tsp. garlic powder
3 or 4 Tbs. fresh rosemary, roughly chopped, or a large pinch dried rosemary
1 15-ounce can chickpeas (or soak and cook your own)
1 15-ounce oz. can quartered artichoke hearts, packed in water
2 Tbs. tahini
Juice of one lemon
3 Tbs. extra virgin olive oil
1 drop doTerra rosemary essential oil
Salt to taste

Method:

Combine the garlic and rosemary in the bowl of a food processor. Pulse 8 to 10 times to chop.

Add all but 1 handful of the chickpeas, all but 1 small handful artichoke hearts, and the tahini to the bowl of the food processor. Add the essential oil to the lemon juice, stir, and add to the bowl of the food processor. Process for approximately 30 seconds. Scrape the bowl and process again while drizzling in the olive oil. Add a smidge more olive oil if the hummus feels too dry.

Add salt to taste.

Chop the remaining artichoke hearts.

Garnish the finished hummus with remaining chickpeas and artichoke, more fresh or dried rosemary and/or parsley, toasted pine nuts, paprika, and olive oil.

Serve with crackers, bread, or crudité such as jicama or daikon radish rounds for dipping. Enjoy!

*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.

Benefits:

Garbanzo Beans: Also known as “chickpeas,” these beans are particularly high in insoluble fiber, which means you have a squeaky clean colon and feel fuller for longer when eating these legumes. They are also extremely high in lots of nutrients such as manganese, folate, and tryptophan. They are a great source of plant-based protein. If you find legumes make you gassy, try pre-soaking them for easier digestion. See here for more health benefits and nutritional information.

Lemon Juice: Lemons (and 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.

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 Essential Oil: Rosemary essential oil is an analgesic, anti-arthritic, antibacterial, anticancer, anti-inflammatory, antispasmodic, and antioxidant. It is commonly used for calm and stress relief, cold and flu, hair care, arthritic pain, asthma, bronchitis, and digestive issues. See here to learn more about doTerra essential oils.

Tahini: Sesame seeds (of which tahini is made) are jam packed with manganese and copper, and are a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber. See here for more health benefits and nutritional information.

Swadhisthana Yoga Playlist:

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This playlist was inspired by the Swadhisthana chakra, the home of our Divine Self. Click on the link to hear each song. Warning: This music in conjunction with a deep yogasana practice may help you reconnect with your deepest essence. Use at your own risk.

Summer Haze, Shapeshifter

Rapt In The Evening Air, Art Of Noise

Crystalfilm, Little Dragon

The Minneapolis Touch, Shonky

On Your Marks, Bonobo

Building Steam With a Grain of Salt, DJ Shadow

Lost At Last, Maker

Midnight In a Perfect World, DJ Shadow

Let It Be (feat. Veela)

He Ma Durga (Mac Quayle Remix), Donna De Lory

I Belong to You, Lenny Kravitz

Sunny Road, Emilíana Torrini

Sort of Revolution, Fink

Nothing Is Ever Finished, Fink

Te Amo, Trevor Hall

Volcano, Damien Rice

Be Here Now (Live), Ray LaMontagne

Kale Chorizo Ensalada

Spice up your life, and otherwise boring greens, with some local chorizo sausage!

Spice up your life, and otherwise boring greens, with some local chorizo sausage!

Apparently kale is über trendy in New York City right now…must be because it’s in season! I had three amazing varieties of kale salad: warm, cold, with meat and without, and decided to try it in the test kitchen with some chorizo sausage. My husband, the brilliant chef that he is, suggested some minced, dried Turkish apricots and pecorino cheese to smooth out the flavors. The result was, well, gone in a few minutes.

That good.

If you’re not into meat or cheese, try sautéing the kale with some shallots, red peppers, sun dried tomatoes, and toasted pine nuts. There are infinite ways to make kale a superstar. Let me know what you come up with. In the meantime, enjoy!

Ingredients:

1.5 bunches kale, de-stemmed and finely chopped or sliced chifonade style

1 cup chorizo sausage

2 shallots, thinly sliced

Olive oil for sautéing

½ cup dried Turkish apricots, minced

Juice of ½ an orange

Salt and pepper to taste

1/4 cup sliced or grated Pecorino Romano, or another hard-ish cheese for garnish

Paprika for garnish

Method:

Sauté onions and chorizo over medium heat

Once onions and meat are lightly browned, add the apricots

Sauté until tender (2 minutes)

Squeeze orange juice, 2 tbs. olive oil, and a dash of salt to chopped kale, and mix thoroughly

Add the kale to the pan, and gently stir in until wilted and well-combined with meat mixture (2-3 minutes)

Divide between serving bowls (2-4)

Garnish with paprika and freshly sliced or grated pecorino cheese

Benefits:

Grass Fed Beef: Research has shown that meat, eggs, and dairy products from pastured animals are much better for your health than their mega-farmed counterparts. They offer more “good” fats, and fewer “bad” fats, are richer in antioxidants, vitamins, and minerals such as vitamins E, beta-carotene, and vitamin C. Plus they don’t contain the added hormones and antibiotics generally found in the factory farmed variety. See here for more health benefits and nutritional info.

Kale: This Vitamin K powerhouse is also an extremely good source of Vitamins C and A, and manganese. When steamed it has extra special cholesterol lowering properties, but is also nutritious and delicious sauteéd, baked, or eaten raw. It’s also packed with antioxidant, anti-inflammatory, and anti-cancer nutrients. See here for more nutritional information and health benefits.

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.