Yoga and Yum

Nourish Your Self From the Inside Out

Category: Vata Reducing

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!

Creamy Paleo Chicken Casserole

It's casserole time! Enjoy this creamy, dairy free meal during the chilly weather months!

It’s casserole season! Enjoy this creamy, dairy free meal during the chilly weather months. It even makes great leftovers.

Inspired by PaleOMG

Ingredients:

1.5-2lbs chicken thighs, excess fat removed
1 medium heads of broccoli, chopped into florets
1 head of cauliflower, chopped into florets
1 cup of mushrooms, sliced
½-1 yellow onion, diced
*optional: 1 garlic clove minced
1 cup vegetable broth
1 (14oz.) can of coconut milk
2 tsp. garlic powder
½ tsp. smoked paprika
½ tsp. cayenne pepper
Salt and pepper to taste
2 tbs. olive oil (or other fat)
2 tbs. ghee or coconut oil

Method:

Preheat oven to 400 degrees.

Place the cauliflower and broccoli florets in a 9×12 glass/pyrex baking dish. Toss with olive oil, salt, and pepper.

Bake broccoli and cauliflower for 15-20 minutes while prepping other ingredients.

While the florets are cooking, place a large skillet over high heat.

Once skillet is very hot, add the ghee and chicken.

Salt and pepper the chicken while it cooks.

Cook each side for 4-5 minutes, until both sides are lightly browned.

Once chicken is ALMOST cooked through, remove it from the pan and place into the baking dish with the florets that have come out of the oven.

Put the pan over a medium heat and add the garlic and onions. Cook until translucent.

Add the mushrooms and cook for a few minutes more.

Add the coconut milk and vegetable broth, as well as the other seasonings, and mix well.

Once it is all thoroughly combined, pour directly onto the chicken, broccoli, and cauliflower dish.

Add a bit more salt and pepper.

Mix it all together until well-combined and bake for 20-ish minutes, until the chicken skin is crispy and the liquid is bubbling.

Allow to cool to help the sauce thicken.

Enjoy!

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!

 

 

Paleo Apple Cinnamon Flapjacks

These are hearty pancakes, folks. Serve them with maple syrup for an extra sweet treat, otherwise they're pretty darn delish with a simple pat of salted butter. Yummo!

These are hearty pancakes, folks. Serve them with maple syrup for an extra sweet treat, otherwise they’re pretty darn delish with a simple pat of salted butter. Yummo!

Ingredients:

1 1/4 cups almond flour
1/4 cup hemp hearts
1/2 teaspoon baking soda
1 teaspoon cinnamon (or 1 drop doTERRA cinnamon essential oil)
pinch of ginger root powder
pinch of sea salt
2 eggs
1/2 cup full fat coconut milk (or nut milk of your choice)
1 tsp. vanilla extract
1 tbs. lemon juice
Zest of half a lemon
Grated apple, about 1 cup
*Optional 1/4-1/2 cup chopped pecans
Ghee or coconut oil to cook the pancakes

Method:

Combine the wet ingredients (except for the apple) and whisk until smooth.

Combine dry ingredients (except the pecans) and gently fold into the wet ingredients.

Add the apple and the pecans and gently fold them into the batter.

Warm ghee/coconut oil  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 (this can take up to a few 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 grated apple, ghee, grassfed butter, maple syrup, or any other delicious topping, and enjoy!

Peachy Keen (Paleo) Porridge

Start your day with a protein packed and nourishing bowl of goodness!

Start your day with a protein packed and nourishing bowl of goodness!

Ingredients:

1/2 cup almond meal
2 tbsp. hemp hearts
2 tbsp. chia seeds
1/2 cup full fat coconut milk
1/4 cup filtered water
pinch sea salt
pinch or two of cardamom, cinnamon, or ginger powder, or 1/2 drop of the doTERRA essential oil counterparts)’
1 ripe peach
*optional: honey, or maple syrup sweetened to taste
*optional: 1 organic/pasture-raised egg

Method:

Warm the water and coconut milk in a saucepan over a medium heat.

Whisk in the chia seeds. Allow them to cook (and gel) for a few minutes.

Add in the almond meal and hemp hearts. Whisk until well-combined.

Whisk in the salt and spices and allow to simmer for a few more minutes.

*If adding an egg, break the egg in the porridge and whisk rapidly to ensure even distribution. Allow to simmer for a few more minutes.

*If adding sweetener, sweeten to taste and pour porridge into a serving bowl (or two).

Top the bowl(s) with fresh peach and a pinch of cardamom or cinnamon. 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!

Jazzed Up Rice Pudding

This rice pudding recipe uses other types of dried fruit and nuts for an even tastier take on the comfort food classic.

This rice pudding recipe uses other types of dried fruit and nuts for an even tastier take on the comfort food classic.

Ingredients:

1/4 chopped dried fruit: figs, dates, prunes, apricots, raisins, etc.
1/4 cup chopped pecans
1 1/2 cups cooked brown rice
1 1/2 cups whole raw milk (you can use coconut milk if you’re not into dairy)
3 eggs
1/4 cup maple syrup (or less if you’re like me and think that every dessert is over sweetened)
1 teaspoon vanilla extract
1 teaspoon fresh lemon juice
Pinch nutmeg
Pinch sea salt
Ghee for greasing the pan

Method:

Preheat the oven to 375° F.

Grease an 8X8 pan.

In a medium bowl, whisk together all the ingredients and pour into the pan.

Bake, uncovered, at 375° for 40-50 minutes or until a knife inserted in the center comes out clean. Cool. (If you can wait that long!)

Pour milk over each serving if desired. Refrigerate leftovers.

Jazzed Up Rice Pudding

Benefits:

It’s delicious soul food…Need I say more? If so, see below:

Brown Rice: When properly prepared, brown rice is an excellent source of manganese, and provides a good amount of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3) in the diet. It’s also super high in fiber (which in combo with selenium packs a one-two punch for colon health). See here for more health benefits and nutritional information.

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or “good” fat and 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.

 

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.

 

 

Pan Fried Tilapia and “Instant” Slaw

Need dinner, pronto? I made this in 20 minutes, start to finish. You can too!

Need dinner, pronto? I made this in 20 minutes, start to finish. You can too!

Ingredients:

Fish:
2 good-sized fresh wild tilapia filets
2 tablespoons almond or coconut flour
Salt and pepper to taste
Ghee for frying

Tartar Sauce:
4 tablespoons mayo
Juice of 1/4 lemon
1 tablespoon sweet pickle relish
1 teaspoon capers
Teeny pinch cayenne pepper
Salt and pepper to taste

Slaw:
1/4 of a small to medium head green cabbage
1/2 an apple
Teeny splash apple cider vinegar
Juice of 1/4 lemon
3 tablespoons mayo or Greek yogurt (or 1/2 and half)
Teen sprinkle of organic sugar or sweeter of choice
1 drop doTERRA lemon essential oil
Salt and pepper to taste

Method:

Fish:
Rinse tilapia fillets in cold water and pat dry with paper towels.

Season both sides of each fillet with salt and pepper, then sprinkle with a little almond flour.

Heat the ghee in a skillet over medium-high heat and cook the tilapia until the fish flakes easily with a fork (about 4 minutes per side.)

Top with tartar sauce and serve with a lemon wedge.

Tartar Sauce:
Make this ahead.

Combine all ingredients. When fish is ready, place a little dollop on each fillet.

Slaw:
While fish is cooking (if you are capable of multi-tasking…if not, make this first and let it sit while fish is cooking), finely slice cabbage into 1/8-inch shreds and place in a large mixing bowl.

Core the 1/2 apple and slice in 1/8 slices.

Combine the vinegar, lemon juice, salt, sweetener, and mayo in a large measuring cup. Whisk until smooth.

Add to the prepped vegetables and mix well.

Serve alongside the fish, or cover and refrigerate until ready to use.

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.

Cabbage: Cabbage is a powerful cancer fighter and lowerer (new word?) of cholesterol. It contains massive amounts of Vitamin A and is a good source of Vitamin C. While purple cabbage is more nutrient dense than the lighter green varieties (due to their added phytonutrients), all varieties are nutritional powerhouses. 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.

Tilapia: This is a low calorie, low fat fish with a mild flavor. Try to find wild-caught, if possible. If not, then at least try to get farm raised tilapia from a country with strict policies on quality control (such as the U.S.). See here for more health information and nutritional info.

Chilled Avo and Cucumber Soup

Try this soup for a cool, creamy, savory treat.

Try this soup for a cool, creamy, savory treat.

I love this recipe because it’s so easy and delicious. If you want a quick snack or addition to a meal that’s high in protein and healthy fats, but is also soothing to the digestion (thank you cucumber!), then give this a try. If you’re not a fan of dairy, then just double the avo and omit the yogurt.

Bon appetít!

Ingredients:

1 English cucumber, peeled and diced ( *optional: 1/4 cup reserved for garnish)
1 avocado, pitted, peeled, and diced (*optional: 1/4 cup reserved for garnish)
1/2 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
1/4 cup coarsely chopped fresh cilantro, plus sprigs for garnish
1 cup plain Greek yogurt
1 cup cold water or broth
1 1/2 teaspoons coarse salt
1/4 teaspoon freshly ground pepper
1 drop doTERRA lemon essential oil
*Optional: 1 scallion, white and pale-green parts only, coarsely chopped (about 2 tablespoons)
*Optional: 1 jalapeno, seeded and coarsely chopped

Method:

Puree ingredients in a blender.

Divide soup and reserved cucumber and avocado among 4 bowls.

Cover with parchment paper and allow to chill in the fridge for 30 minutes.

Garnish with cilantro sprigs if desired.

Benefits:

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.

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.

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.

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.