Yoga and Yum

Nourish Your Self From the Inside Out

Category: Winter

Spiced Turmeric Latte

photo-3

This spicy sweet drink is perfect for cool mornings, or any time you need an anti-inflammatory boost! This recipe was inspired by one of my favorite health professionals, Dr. Frank Lipman

Ingredients:

1 cup unsweetened nut or seed milk
½ cup hot water
1 tsp. ground turmeric
1 tbs. sesame seeds (or 1 teaspoon tahini)
1 tsp. raw local honey (or a few drops of stevia, or  black strap molasses if you’re looking for extra iron and like the taste)
A sprinkle of black pepper (or 1 drop doTERRA black pepper oil)
1 drop doTERRA cinnamon essential oil (or 1/2 tsp. ground cinnamon)
Sprinkle of cinnamon

Method:

Blend all ingredients in a high speed blender until smooth.

Place liquid in a small pot and warm over low heat until hot but not boiling.

Pour the liquid into a mug or heat-safe jar and sprinkle with cinnamon to taste. Sip and enjoy!

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!

5-Taste Delicata Squash Rings

Sweet, tart, salty, spicy, and astringent! Allow all the flavors to tantalize your taste buds. This makes an excellent side dish.

Sweet, tart, salty, spicy, and astringent! Allow all the flavors to tantalize your taste buds. This makes an excellent side dish.

Ingredients:

2 medium delicata squashes, scrubbed, cut into 1″-thick wedges or rings, seeded
7 tbs. extra-virgin olive oil, divided
1 1/2 tsp. powdered cumin seed, divided
Sea salt, freshly ground pepper
2 tbs. fresh lime juice
1-2 drops doTERRA lemon essential oil
1-2 tbs. tahini (sesame seed paste)
1 little pinch powdered Chimayao chile powder or crushed red pepper flakes
1 tbs. fresh chopped mint (you could also use basil or another fresh herb of your choice, but mint is yummy!)

Method:

Preheat oven to 425°F.

Place squash on a rimmed baking sheet.

Toss the squash with 4 tbs. of olive oil and the cumin, then season the squash with salt and pepper. Toss until well-combined and roast for 25-30 minutes (time may vary depending on squash).

Meanwhile, whisk lime juice, essential oil, tahini, chile, and remaining olive oil in a small bowl to blend. Season to taste with salt and pepper.

Transfer squash to a platter. Gently toss the squash in the tahini mixture and sprinkle with the freshly chopped mint. 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!

 

 

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!

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.