Can our smoothies really help relieve stress? Yes!

There is a reason why all of the pumpkin spice blends are so popular in the fall. Spices like cinnamon and nutmeg are warming and help stimulate digestion in the fall and winter. This smoothie recipe provides a comforting warmth from these spices and can offer some support for stress relief with the addition of powerhouse adaptogenic herbs.

Adaptogens are herbs and foods that have a positive effect on many of the systems in our body. They help serve to balance hormones. Adaptogens also help us cope with stress and anxiety and combat fatigue.

One of my favorite adaptogens is ashwagandha, which I use in this recipe. Ashwagandha is an earthy flavor that blends really well into smoothies. When I use it, I definitely feel more calm throughout the day. Another great adaptogen is maca, which also offers a malt flavor for smoothies in the fall—or any time of year.

Ingredients for Building a Spicy Smoothie for Stress Relief

• 2 tsp ground flaxseed. Flaxseed is an excellent source of protein, fiber, and omega-3 fatty acids.
• 1 tsp Ashwagandha. This adaptogen helps our nervous systems handle the stressful world.
• 1 tsp Maca. Maca is an ancient South American superfood that is useful for balancing hormonal health and increase energy and stamina.
• 1 tsp Functional mushroom blend. Mushrooms help improve cognitive function, boost energy levels, and strengthens our stamina.
• 1/2 tsp Cinnamon. This popular spice is both warming and grounding. It proves a bit of sweetness for flavor. Research shows this even helps regulate blood sugar and reduce insulin resistance. I love how cinnamon contributes to the feel of the holidays and is uplifting any time of year.
• Pinch of Nutmeg. You only need a pinch, because this warming spice can be a little intense. Grounding nutmeg also helps stimulate digestion.
• 2 organic medjool dates. Dates are high in fiber, disease-fighting antioxidants, low glycemic index. (Remember to remove the seeds!) These make a satisfying smoothie sweetener.
• 1 cup of plant-based milk (I used Macadamia). Macadamia nut milk is low in carbs and high in healthy fats.
• Almond butter. I love almond butter in smoothies because it is a great source of protein and healthy fats.
• Handful of ice (if desired). You can also use frozen fruit. Frozen bananas make a great base as well.
• Vanilla. I put a splash of vanilla in my smoothies to add a little more flavor.
• Protein powder if desired.

Blend well! And enjoy!

Experiment with spices in your smoothies in every season and sip on wellness.

Kimmy Saracino

Kimmy is an integrative health coach, actress, voice over artist, and world traveling yoga instructor. Her various interests have led her to many opportunities in connecting with clients all over the country. She specializes in mind-body wellness for even the busiest of travelers. Based in Portland, Oregon, Kimmy continues to teach both online and in the studio with “Yoga On Yamhill.”  For more information, or to work directly with Kimmy, please visit her online:

kimmysaracino.com

yogaonyamhill.com/kimmy-saracino

IG: @kimmy.saracino

www.kimmysaracino.com

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Cool off with Adaptogenic Iced Tea Recipes

Summer is in full swing and the only thing running hotter than the soaring temperatures is our quest to stay cool. Enjoying leisurely sun-filled days is what we’ve all been looking forward to, but the summer heat breeds an endless need for refreshment. And what’s more revitalizing than a cold, crisp glass of iced tea on a scorching hot day? Packed with flavor and a heaping dose of health benefits, herbal iced tea provides the perfect recipe to beat the heat.

Don’t stop there! Why not add relaxation to refreshment? Making your own herbal iced tea is simple, healthier than most drinks on the shelf, and lends opportunity well beyond quenching thirst to harness the power of plants. Consider using teas formulated with adaptogens like Tulsi, also known as Holy Basil – used for thousands of years in Ayurvedic medicine for its broad range of benefits promoting overall well-being. Adaptogenic herbs help the body adapt to physical, mental, and environmental stressors. Recent studies on the benefits of Tulsi reported significant reduction in anxiety and stress levels as well as improvements in mood and cognitive function. Tulsi could prove to be just what you need to find the summer R&R you’ve been waiting for!
Add some fun to your summer sips with these inspiring creative recipes to get you started.

Iced Tea 101

To get the most refreshment out of your iced tea, we have a few recommendations:

• Double the strength of your brewed tea – if you normally use two bags, use four and brew with the same amount of water.
• Steep for 5-10 minutes or longer to extract the flavor and herbal benefits. For optimal results, cover while steeping.
• Remove tea bags when finished steeping and allow tea to cool to room temperature. Refrigerate if desired.
• Choose any flavor you like, but our favorite summer flavors are Tulsi Peppermint, Tulsi Hibiscus and Tulsi Raspberry Peach – fun flavors for maximum refreshment!
• Add a bit of style to your tea sipping with a fresh mint leaf garnish or some citrus slices.

Tulsi Peppermint Ice Cubes

These little treats are the ultimate cooling refreshment! Brew Tulsi Peppermint tea to your desired strength. Let the tea cool to room temperature and pour into ice trays. Add a leaf or two of fresh mint to each ice cube, then freeze. Add a kick to plain water or enhance your beverage of choice with a hint of mint to these frozen treats.

Ingredients

• Approximately 2 cups of Tulsi Peppermint Tea
• 3 or 4 springs of organic fresh mint
• 1 or 2 ice cube trays

Tulsi Chai Creamsicle

This deceptively indulgent, creamy, dreamy blend of coconut milk and traditional chai flavors is sure to spice up the dog days of summer while cooling you down.

Ingredients

• 2 Tulsi Masala Chai tea bags
• 1 14-oz can of coconut milk
• 1-inch piece of ginger, peeled and sliced
• ½ tsp vanilla extract
• 1-2 Tb maple syrup

(makes 4-6 popsicles)

Directions

Place Tulsi Masala Chai tea bags in a small saucepan with coconut milk and ginger. Bring to a gentle simmer, then remove from heat and steep for at least 5 minutes. Remove tea bags and ginger. Stir in vanilla and maple syrup to taste.
Let cool, pour into popsicle molds and freeze. Alternatively, you can pour the chilled mixture over ice and enjoy as a creamy, dreamy, iced tea alternative!

Tulsi Electrolyte Drink

Want all the flavor, electrolytes and hydration, but not the overwhelming sweetness of a sports drink? Try this DIY sports drink that features adaptogenic Tulsi. Feel free to adapt this recipe using any flavor of Tulsi tea you like.

Ingredients

• 2 Tulsi Ashwagandha tea bags
• 1 cup boiled water
• 1/8 tsp fine Himalayan pink salt
• 1 tsp pure maple syrup or raw honey
• ¼ c coconut water
• 1 tsp fresh lemon juice, or to taste

(makes 1 serving)

Directions

In a large mug, pour boiled water over tea bags and let steep for 10 minutes. Remove tea bags, mix in salt and maple syrup or raw honey while still warm. Add coconut water and lemon, chill and enjoy!

Tulsi Lemon Ginger Tea-tini

When the sun sets, spice up the night with a classic combination of Lemon and Ginger in this simple but delicious mocktail that’s sure to impress any dinner guest.

Ingredients

• 2-3 Lemon Ginger tea bags
• 2 cups boiled water
• 2 Tb fresh squeezed lemon juice
• 1 Tb agave or honey
• ½ cup chilled sparkling water
• Fresh basil leaves, lemon slices and candied ginger for garnish

(makes 2 servings)

Directions

In a mug, pour boiling water over tea bags and let steep for 5-10 minutes and remove tea bags. Stir in agave or honey while still warm and let cool. Stir in lemon juice and pour evenly into two cocktail glasses. Add ice cubes and top with sparkling water. Tear basil leaves to release the essence and place with lemon slice and candied ginger on top for garnish. This is a perfect way to celebrate mocktail hour!

Kat Wiranowski

Kat Wiranowski is ORGANIC INDIA USA’s Director of Brand & Retail Marketing. She is an outdoor enthusiast, wellness advocate and an avid tulsi tea drinker.

www.organicindiausa.com

The post Iced Tea Treats for a Stress-Free Summer appeared first on LA Yoga Magazine - Ayurveda & Health.

Real Vitality Tonic and Training Your Taste Buds

The Real Vitality Tonic is a warm, raw apple cider, cinnamon, and ginger drink. Start a program by drinking this for eight days after your first meal of the day and again with your other meals.

Real Vitality Tonic Ingredients

1 cup hot water
1 tablespoon raw unfiltered apple cider vinegar
1 teaspoon fresh lemon juice
1/4 teaspoon ground ginger
1 cinnamon stick

Directions

Combine all the ingredients in a mug and let steep for a few minutes. Sip after your first meal each day. Feel free to have a second cup later in the day, if you like, and save that cinnamon stick!

Learn How to Train Your Taste Buds for Health

You can train your taste buds and set yourself up for enjoying healthy, nutrient-dense, plant-based foods. Learn how to train your taste buds.

The Cookbook: Eat Like You Give a Fork

From EAT LIKE YOU GIVE A FORK: The Real Dish on Eating to Thrive.  Copyright © 2019 by Mareya Ibrahim and reprinted with permission from St. Martin’s Griffin.

Mareya Ibrahim

Mareya Ibrahim is an Author, Chef, and the Founder of Eat Cleaner. Text FITFOODIE to 22828 to get her free 7-Day Reset and more information about the book, Eat Like You Give a Fork: The Real Dish on Eating to Thrive: eatcleaner.com.

www.eatcleaner.com

The post Boost Your Health with the Real Vitality Tonic appeared first on LA Yoga Magazine - Ayurveda & Health.

Mocktail Photo by Jamie Mok

Plant Based Inspirations for the Kitchen

Trendy can be both healthy and delicious. These 3 plant based recipes are tasty and represent some of the top 10 food trends we’re currently tracking. Try experimenting in the kitchen with fresh plant based ingredients. Mix and match colorful and nutritious drinks and side and main dishes.

Jamie Mok with Mocktails

Kiwi Rosé Kombucha Spritz

Mocktails can deliver fun in a glass without the alcohol. Try a no-proof Rosé!

Ingredients

2 kiwis
1/3 cup crushed ice
6 oz GTS Rosé kombucha
Few fresh mint leaves
2 tsp organic dried rose petals
1 tbsp pomegranate seeds
1 lime

Directions

Peel kiwis.
Cut one kiwi in half and thinly slice for garnish.
Purée the remaining kiwi with ice, mint leaves in a blender.
Pour kombucha into blender for a quick pulse.
Pour into glasses, top with a squeeze of lime and garnish with kiwi slice, pomegranate seeds, rose petals, mint leaves.
Makes 2 mocktails. Cheers!

Plant Based Tempeh Photo by Jamie Mok

Toaster Oven Tempeh

Preheat to 425F
Cut an 8-ounce block of tempeh into one inch cubes.
Prepare a pot of boiling water to place tempeh in a steamer for 10 mins.

Make the marinade:

1 tbsp soy sauce, tamari sauce, or Braggs liquid aminos
1 tbsp rice vinegar
1 tbsp water
1 tsp maple syrup
1 tsp avocado oil

After tempeh is done steaming, transfer to a bowl and pour marinade over it and let it sit for at least 10 mins or longer.
Transfer tempeh to a lined baking sheet and pop in the oven for 20 min, turning cubes half-way through.

Plant Based Taco Photo by Jamie Mok

Vegan Avocado Crema

In a food processor, blend:

1 large avocado
2 cups fresh cilantro
1/4 cup avocado oil
1/2 cup water
2 Tbsp apple cider vinegar
1 roasted jalapeño
1 medium lime, juiced
1 garlic clove
1/4 red onion
1/4 tsp sea salt, black pepper, cayenne pepper

Combine everything in a food processor and blend.
Enjoy on tacos, as a dip with tortillas chips, crackers, and veggies or as a salad dressing!

Jamie Mok

Jamie Mok, MS, RD, RYT is a Los Angeles-based dietitian, nutritionist, and yoga teacher who practices nutrition therapy at Memorial Care Long Beach Medical Center and teaches weekly yoga classes at Purple Yoga in Long Beach. In her “between time,” Jamie is on her yoga mat developing her personal practice, in the kitchen whipping up something fresh, and snapping photos for her Instagram feed @the_yogini_rd, and exploring the LA restaurant and food scene one bite at a time. Learn more on her website www.jamiemok.com

 

www.jamiemok.com

The post 3 Plant Based Recipes That Trend toward Tasty appeared first on LA Yoga Magazine - Ayurveda & Health.

This hearty hummus is high in proteins from the garbanzo beans and Moringa. The kale is packed with fiber, antioxidants, iron, vitamins K, A, and C, as well as calcium. Kale and Moringa Hummus is quick and easy to make and a great way to incorporate some Moringa in your diet.

Ingredients for Kale and Moringa Hummus

1 TBSP Moringa powder
1 cup cooked garbanzo beans (canned can be used)
2 handful kale leaves, blanched (I prefer Lacianto, but any will do)
1 cup cooked peas (preferably fresh and blanched)
Poached garlic cloves, 1-3 depending on personal garlic preferences (instructions below)
1 -2 TBSP tahini
Juice of 1/2 lemon
Salt and pepper, to taste
1-4 TBSP garlic olive oil

Directions

Garbanzo Bean Preparation

If using canned beans, open the can and drain.

When cooking garbanzo beans on the stovetop, soak 1 cup of beans overnight. The next day, place the beans in 6 cups of salted water and bring to a boil, reduce heat and simmer covered for 45-60 minutes or until tender.

If using the Instapot, place 1 cup of beans (unsoaked) and 3 cups of water in the Instapot and cook for 30 minutes under pressure.

How to Blanch Peas and Kale

Blanching is the process of partially cooking vegetables, which not only starts the cooking process by also draws out chloroform, which enhances green color of foods.

What you need: A large enough pot to immerse vegetables in, another pot or large bowl with ice water (which stops the cooking process), and a slotted spoon or spider strainer (used to remove items from boiling water).

Remove fresh peas from their pods, drop the peas in the boiling salted water for 1 1/2 minutes, strain peas, and place them in the ice water.

Kale can be used raw, but I prefer to blanch it for about 30 seconds which makes it easier to handle and process in the blender.

How To Poach Garlic

Peel 6-8 garlic cloves, place in a small pot or pan and cover with olive oil. Braise garlic (covered) in oven at 375 degrees for 30-45 minutes until completely soft, remove, strain out garlic and reserve the oil for blending the garbanzo beans.

Finishing the Recipe

Place kale, peas and garlic cloves in food processor and start blending. Then add the garbanzo beans and start adding garlic oil until smooth. Add the tahini, lemon juice, Moringa powder, and salt to pepper to taste.
Serve the Kale and Moringa Hummus with crackers, pita crisps, bread, and/or fresh vegetables.

Jeff Perlman

Jeff Perlman is a Clinical Ayurvedic & Pancha Karma Specialist, Certified Iyengar Yoga Instructor, Certified Massage and Marma Therapist, a professional member of the National Ayurvedic Medical Association and a Cordon Bleu Chef.  He is available for private consultations. He leads annual trips to India. You can contact him at jeff@tsayurveda.com or visit his website: threeseasonsayurveda.com

www.threeseasonsayurveda.com

The post Kale and Moringa Hummus appeared first on LA Yoga Magazine - Ayurveda & Health.

Watermelon Recipes for Summer and Beyond

Watermelon is a favorite summer refresher. Whether we’re eating it solo or in salsas or salads, or drinking it, it makes a perfect accompaniment to cool off a meal or a snack. Try some of these recipes for salsa (pair with chips or veggies), a delicious smoothie, or a frozen popsicle. Be creative with your own ideas and enjoy the flavors of summer.

Watermelon Salsa

INGREDIENTS:
½ cup fresh tomatoes, chopped
¼ cup fresh WTRMLN
2 tablespoons diced onion
1 diced jalapeño
1 tablespoon cilantro, chopped
½ lime, juiced
PREPARATION:
Add tomatoes, WTRMLN, onion, jalapeño, and cilantro together. Juice lime evenly over ingredients and mix together lightly. Enjoy with chips and WTRMLN LME poolside.

Watermelon Smoothie

Ingredients

1 12 oz. bottle WTRMLN WTR
1 scoop plant-based protein
½ cup ice
1 tablespoon of almond butter
(or nut butter of choice)
1 banana
1 teaspoon fresh grated ginger

Preparation

Add all ingredients to blender and blend until smooth.
Top with your favorite granola or toppings and enjoy with a friend, preferably in sunlight.

Watermelon Popsicles

Ingredients

1 + 1/4 cup cup fresh watermelon slices
½ cup WTRMLN WTR
½ cup coconut milk (or alternative milk of choice)

Preparation

Puree 1 cup of chopped WTRMLN slices with ½ cup WTRMLN WTR and pour into popsicle molds so molds are 2/3 full. Freeze for 30 minutes and pour chilled coconut milk on top of frozen watermelon blend. Top with remaining watermelon slices and freeze for an additional 30 minutes. Rinse molds under warm water to release popsicle and enjoy somewhere near a pool or beach.

WTRMLN WTR

wtrmlnwtr.com

The post Watermelon Recipes appeared first on LA Yoga Magazine - Ayurveda & Health.

Sweet  Za’atar Carrots

Like so many of the best recipes, this one came about spontaneously using various items I had in my pantry. This basic preparation works well with winter squashes and other roasted vegetables as well.

Prep time: 5m | Cook time: 25 m| Total time: 30m | Serves 4
Vegan / Gluten-free

Ingredients

1 pound carrots
1 Tablespoon olive oil
2 Tablespoons maple syrup
¾ teaspoon za’atar, plus extra for garnish
Salt

Instructions

Preheat oven to 375 degrees.

While oven heats, wash and prepare carrots. For small, delicate farmers market carrots, I like to leave them whole and snip off the leaves just above the top of the carrot, allowing just a touch of green to remain. For larger carrots, chop into roughly ½-inch rounds or half-moons. Once carrots are prepared, toss them with the oil and a few pinches of salt, and then place on a baking sheet in a single layer. Bake for 20–25 minutes, or until carrots are just fork-tender, flipping once with a spatula about halfway through.

When carrots are finished cooking, let them cool for a couple minutes and then gently toss them with the maple syrup and za’atar. (I do this very carefully directly on the tray, but you could also use a large bowl for this purpose.) Place on a serving platter and sprinkle a few pinches of za’atar over the carrots.

Serve immediately. Any leftovers are wonderful cold in salads or on their own the next day.

Grilled Cauliflower Steaks with Harissa

Fire up your grill and get ready to delight your taste buds. These sturdy steaks have a smoky flavor that will satisfy even the staunchest carnivore.

Prep time: 15m | Cook time: 10m | Total time: 25m | Serves 4
Vegan / Gluten-free

Ingredients

1 large head of cauliflower (or two smaller heads)
1 Tablespoon coriander seeds
1/3 cup olive oil
1 lemon, juiced and zested
1–2 cloves garlic, minced finely
1 Tablespoon smoked paprika
¾ teaspoon salt
Large handful of cilantro, chopped
Harissa (for serving)

Instructions

Prepare cauliflower by trimming stem and any leaves. Place stem-side down on a cutting board, and slice cauliflower in half. Working from the flat side of each half outward, cut steaks that are about ¾- to 1-inch thick. Make sure both sides of each steak are perfectly flat and save any outer florets for another use.

Prepare marinade by whisking together all remaining ingredients (except cilantro) in a small bowl.

Heat your grill to medium. Brush one side of each steak with your marinade and place that side face-down on the grill. Cover the grill and cook for about 5 minutes, or until grill marks are present. Before flipping each steak, brush the top side with marinade, and then cook the second side for about the same amount of time as the first required.

Place finished steaks on a large serving platter and sprinkle cilantro over the steaks. Transfer harissa to a small serving bowl. Serve immediately.

Kitchen Ritual Reviewed

Read our review of Meredith Klein’s Kitchen Ritual on LA YOGA online. 

Orange, Olive & Fennel Salad

I am quite a minimalist when it comes to salads. I love selecting a few quality ingredients that speak for themselves. This salad was developed in Fes, Morocco, using the best ingredients in the market on that particular spring day.

Prep time: 15m | Total time: 15m | Serves 4
Vegan | Gluten-free

Ingredients

1 large fennel bulb, halved lengthwise and sliced very thinly
3 large oranges
1 teaspoon orange juice
1 teaspoon good quality olive oil
¾ cup oil-cured olives, drained
Salt and pepper
Fennel fronds for serving

Instructions

Prepare each orange by slicing off tops and bottoms of the rind. Set one of the cut ends down on your cutting board, then use a knife to carefully cut the rind and white pith from the flesh of the orange. As you work, follow the natural curves of the fruit. Once all oranges are peeled, thinly slice each orange into rounds, then divide the rounds between 4 salad plates.

In a small bowl, whisk together orange juice and olive oil and season lightly with salt and pepper. Add the fennel and gently toss to coat it with dressing. Place one quarter of the dressed fennel and olives over each portion of orange slices. Garnish each salad with a sprinkle of fennel fronds and serve.

Kitchen Ritual

For more information on Meredith Klein and Kitchen Ritual visit her website at: pranaful.com.

Meredith Klein

www.pranaful.com

The post At Home Kitchen Rituals: Ayurvedic Recipes appeared first on LA Yoga Magazine - Ayurveda & Health.

We can encourage physical—and mental—balance by adding lots of fresh produce into your diet. At the end of the summer just before fall, we can enjoy seasonal heirloom tomato, zucchini, and sweet corn.

Heirloom Tomatoes

We may have a preconceived notion of the perfect red beefsteak tomato: round, smooth, with consistent coloring. In contrast, heirloom tomatoes are not always the prettiest tomatoes on offer because of their odd shapes and colors. This is a distinct advantage though, because those lines, bumps and crazy color variations are a result of their genetic biodiversity.

How to Select the Perfect Heirloom Tomato

Select carefully. Even with the unique shapes, try not to buy any that are heavily cracked or split since breaks in the fruit’s skin can invite disease and insects. If you do buy one that is cracked, just be sure to wash it well—or even blanch it—before eating.

Heirloom Tomato Benefits

These tomatoes are a rich source of Vitamin C. They are also valuable for their Vitamin K content, necessary for functional blood clotting as well as strong and healthy bones.

The abundance of potassium is valuable since this electrolyte is known to assist in lowering blood pressure. Heirlooms are also high in the anti-oxidant lycopene. Research shows that lycopene plays a role in cancer prevention.

Zucchini and Yellow Squash Benefits

We know the obvious difference between zucchini and yellow squash: one is green and the other is yellow! Aside from this, their shapes are distinct – yellow squash tends to taper at the top and have a fat bottom while the zucchini squash tends to be straight from end to end. Both squash are great to use in vegetable-based recipes to offer variety of hue.

Yellow squash and zucchini squash are nutritionally similar when it comes to high water and fiber content and low caloric value. Zucchini also has high levels of potassium, folate and magnesium. It is highly anti-inflammatory and the presence of Vitamin A in zucchini aids in enhancing our vision and preventing age-related eye issues such as macular degeneration.

The Sweet in Sweet Corn

Sweet corn sometimes gets a bad rap because many people believe it is too high in carbohydrates or has no nutritional value. Yet it is important to note that fresh corn is not the same thing as high fructose corn syrup. One ear of fresh corn has about 60 calories and only 2.3 grams of sugar, which is less than an apple!

Corn on the cob is full of fiber, beta-carotene, lutein, Vitamin C, magnesium, and potassium. It is also naturally gluten-free. One more benefit to sweet corn is that it contains large amounts of insoluble fiber, which is a prebiotic helpful for maintaining good gut bacteria.

Dish Ideas for Market Fare

• Chop heirloom tomatoes for a salsa or a gazpacho.
• Pair heirloom tomatoes with other veggies for a salad or stew.
• Spiralize zucchini for noodles (zoodles) and sauté in extra virgin olive oil (EVOO) or toss with pesto or your favorite marinara.
• Eat corn from the cob.
• Cut kernels off the cob and add to a salad.
• Fold fresh corn kernels into the batter of your favorite baking recipe.
• Combine all for a hot or cold soup.

Summer Vegetable Soup (hot or cold)

This delicious soup combines fresh, end-of-summer produce and a few fresh herbs. You can serve it hot or cold. I love it cold for a refreshing savory lunch on a warm day.

Ingredients

• • 3 medium-sized heirloom tomatoes, chopped
  • 3 ears of white corn
  • 4 TBSP extra virgin olive oil
  • 2 TBSP finely chopped fresh oregano
  • 2 TBSP fresh thyme leaves
  • 2 carrots, peeled and chopped
  • 1 large yellow onion, chopped
  • 4 yellow boatneck squash, sliced into thin circles
  • 2 zucchini squash, sliced into thin circles
  • 4-5 large cloves of garlic, chopped
  • 1 large Anaheim pepper, chopped (if you don’t want any spice this is optional or you can use a bell pepper)
  • 1 bunch of lacinato (dinosaur) kale, stems and veins removed
  • 4 cups low sodium stock (vegetable or chicken)
  • Sea salt and pepper to taste

Directions

Preheat oven to 450F. Place corn in foil-lined baking tin. Mix 2 TBSP of olive oil, some sea salt, pepper and the chopped fresh oregano and coat the corn ears with the marinade. Roast in the oven for 10-15 minutes (depending on the extent of roasting you like). Cool and then scrape the kernels in a bowl. Set aside.

Heat a large soup pot or dutch oven over medium heat with the other 2 TBSP of olive oil. Add the chopped carrots, onion, sea salt and pepper. Cook about 2 minutes and then add the chopped zucchini and yellow squash, garlic, thyme, kale, and Anaheim (or bell) pepper. Cook around 10 minutes. If this needs more oil while cooking, it’s okay to add up to another TBSP of olive oil.

Stir in the corn, chopped heirloom tomato, and stock. Bring to a boil, then reduce the heat and let it simmer for 30 minutes or until everything is well-combined and at the desired consistency. Serve hot or cold and save the leftovers, since the flavors will continue to marinate.

Carrie Gabriel, MS, RD

Carrie Gabriel is a food-savvy dietician who has dedicated her life to helping guide others up the stairway to overall health and wellness. She has a Master’s Degree in nutritional science from CSU-LA, has experience at hospitals and in diabetes education; she is currently a freelance consultant working with private and corporate clients developing meal plans, conducting nutrition sessions and cooking demonstrations, and teaching seminars.

www.steps2nutrition.com

The post Heirloom Tomato Soup Savoring End-of-Summer Veggies appeared first on LA Yoga Magazine - Ayurveda & Health.

Many of us associate the sensuality of chocolate with a guilty pleasure or with heart-shaped boxes that arrive just in time for Valentine’s Day. Yet, chocolate is far more than a sweet treat. When eaten in its raw form of cacao, this true superfood is rich in minerals (including one of the highest concentrations of magnesium in a plant food), life-giving phytonutrients, and antioxidants.

According to Ayurveda, raw cacao, or very dark chocolate, is predominantly bitter; which means it’s a food that stimulates digestion, but only when taken in small amounts, so enjoy bites of chocolate rather than an entire plate.

Chocolate provides your mind with a healthy natural lift and stimulates a cascade of neurotransmitters to help you feel blissful, loving, and even smart! This nutritive food can be restorative, rousing, and, quite literally, inspirational.

The following healthy chocolate indulgences are designed to enhance your digestion and support your heart’s desires, whether you’re flying solo or sharing decadence with a Valentine this year. Be daring and play with creating concoctions of your own!

Chocolat Chaud – Pour Hiver (Hot Chocolate for Winter)

Preparation Time: 30 minutes
Yield: Serves 4

4 cups whole milk – full fat is best, cashew milk also works
4 whole cinnamon sticks or star anise (optional)
2 whole vanilla beans (optional)
3 tsp coconut sugar or organic powdered sugar
1 tsp vanilla extract
1/8 tsp high-quality salt
8 ounce chocolate, chopped (maximum 60% cacao)
Zest of one organic orange (optional)
Two drops wild orange or orange essential oil (optional)

Chop the chocolate into small pieces (small enough that the chocolate is able to easily dissolve into the milk). Set aside.

Place the milk, cinnamon sticks, and vanilla beans into a small, thick-bottomed pot on low heat and bring to a gentle simmer. Whisk once in a while to ensure that the milk doesn’t stick to the bottom of the pan.

After 10 minutes, remove the milk from heat. Allow the cinnamon and vanilla to steep for another five minutes. Strain the milk, place it back in the pot and return it to a simmer.

Add the vanilla, sugar, salt, and chocolate and whisk vigorously until the chocolate has melted. Heat for another three to four minutes, constantly stirring, and serve.

If desired, add a dollop of whipped cream to each serving. Garnish each cup with a pinch of orange zest. Add essential oil as desired.

Dude, Where’s My Fudge?

Preparation Time: 40 minutes, including set time
Yield: 12 ounces or about 16 squares

1/2 cup cashews, ground
1/4 cup vanilla almond granola (optional and recommended for crunch and texture)
1/4 cup raw cacao nibs
2 Tbsp cocoa powder
3 Tbsp raw cacao powder

1/2 cup maple syrup or raw agave
1/4 cup raw cacao butter, melted
1/4 cup coconut butter, softened
1 tsp vanilla

Using a food processor grind the cashews. Pour the ground cashews into a medium-sized bowl and stir in the remaining dry ingredients. Set aside.

Melt and soften the raw cacao butter and coconut butter. Using the food processor, combine the wet ingredients again until smooth. Stir the wet ingredients into the dry ingredients until everything is well incorporated.

Spread the fudge batter into a greased glass casserole dish or spoon it into greased molded candy squares (coconut oil works great for this). Chill in the freezer until firm, about 20 minutes.

Raw Matcha Truffles

Preparation Time: 20 minutes
Yield: 24 Truffles

2 cups unsweetened shredded coconut
1/3 cup cold-pressed coconut oil
2 tsps matcha green tea powder
3/4 cup raw cacao powder or raw carob powder
1 Tbsp Fruits of the Earth by HealthForce Nutritionals (optional)
3 to 4 Tbsps raw honey or maple syrup or yacon root syrup
1/2 tsp cinnamon
Dash of vanilla extract
Dash of good quality mineral-rich salt
1 heaping Tbsp raw walnut butter (optional)

Grind the shredded coconut into flour and place it in a large mixing bowl. Add all of the remaining ingredients and use your hands in a kneading motion to combine all of the ingredients. Be thorough in your mixing. Taste to make sure it is chocolaty and sweet enough – you want to love these.
Roll the batter into one-inch balls, set them apart on parchment paper and freeze or refrigerate for 10 minutes to set. They are delicious and filled with health-giving, vitality-inducing antioxidants.

Fudge-Inspired Rosemary Brownies

Preparation Time: 30 minutes
Yield: About 16 brownies

Once these babies have cooled to room temperature (if you can wait that long to taste them), you’ll experience bites of moist chocolate goodness imbibed with the savory kick of rosemary. Not only is it flavorful, rosemary is a beneficial herb for the winter months, beloved for its ability to strengthen circulation, metabolism, and elimination.

I adapted this recipe from one I found in Bob’s Red Mill Baking Book. Bob’s Red Mill is my favorite source for all types of grains, especially all-purpose, gluten-free baking flour.

For a grain-free brownie, substitute the gluten-free flour mix with 3/4 cup blanched almond flour and 1/4 cup coconut flour. You can convert this recipe to vegan by substituting the eggs with egg replacer. (Ener-G brand egg replacer is my fave for baked goods.)

Ingredients:

1/2 cup coconut oil
5 ounces dark or semi-sweet chocolate chips
2 eggs (at room temperature)
1 tsp rosemary extract or vanilla extract
1 cup all-purpose, gluten-free baking flour
1/2 tsp baking powder
1/2 cup organic coconut sugar
2 tsps fresh chopped rosemary or 1 Tsp dried rosemary
Pinch of good quality, mineral-rich salt
4 drops certified pure therapeutic grade rosemary essential oil (optional)

Directions:

Preheat oven to 400 degrees. Grease an 8×8 inch baking pan with coconut oil.

Set up a double boiler method over medium heat. Melt the coconut oil and the chocolate chips, stirring occasionally, until the chocolate melts. Remove from heat.

In a small separate bowl with a wire whisk or fork, beat the eggs and then whisk into the chocolate/oil mixture. Beat in the rosemary extract and set aside.

In a large bowl, combine the flour, baking powder, sugar, rosemary and salt. Beat in the chocolate mixture until smooth. Spread the brownie mixture into greased pan. Bake for about 15 minutes, and allow to cool completely before digging in.

The Spirulina Fudge Experiment
Preparation Time: 45 minutes, includes time for fudge to set
Yield: About 12 squares

1/4 cup raw almond butter, tahini or walnut butter
3 Tbsp coconut oil, melted
2 Tbsp coconut butter, softened
1 1/2 Tbsp raw honey
2 Tbsp spirulina manna by HealthForce
3 Tbsp raw cacao powder (optional)
pinch of good quality mineral-rich salt

Whisk together the almond butter, coconut oil, and honey in a small bowl until smooth.
Stir in the spirulina, optional cacao powder, and salt.

Line a small loaf pan with parchment paper or plastic wrap, then pour in the mixture.

Cover and freeze for 30 minutes, or until the fudge is firm and easy to cut into squares. Store squares in an airtight container in the freezer.

Raw Chocolate Crunch Hearts
Yield: About 14 Hearts

1/2 cup melted cacao butter
1/2 cup raw cacao or carob powder
2 Tbsp maple syrup or agave
1 tsp vanilla extract
1/4 cup raw cacao nibs
1/8 cup goji berries (optional)
1/4 cup ground candied pecans, almonds, or peanuts
1 tsp vanilla bean powder or cardamom powder
1 tsp fresh grated orange or lemon peel

In a double boiler method over medium-high heat, melt the cacao butter so that it becomes liquid, but not hot.

Grease a silicone heart-shaped ice cube tray with softened coconut oil. Set aside and have ready.
Stir in the cacao powder, sweetener, vanilla extract, cacao nibs, optional dried fruit, nuts, vanilla powder, and orange peel.

Fill each heart to the top with the chocolate batter, then refrigerate or freeze for at least 20 minutes on a flat, even surface to set. The hearts will pop out easily once they’re set – just push from the back of the silicone ice cube tray to “pop” them out. Keep these treats frozen or refrigerated. They’ll stay good for several weeks.

Supercharged Chocolate-Mint Dreams

Preparation Time: about one hour, including set time
Yield: 24 cups

Chocolate for the Outside:
1 cup melted cacao butter or coconut oil
1 cup cocoa, raw cacao or carob powder
4 Tbsp maple syrup or raw agave
2 tsp vanilla
1 24-count mini muffin or mini brownie pan
24 mini paper cupcake cups (optional)

Supercharged Mint Cream Filling:

25 to 30 whole fresh mint leaves
2 Tbsp spirulina manna powder (by HealthForce)
1 1/2 Cups unsweetened, shredded coconut
1/3 Cup, plus 1 Tbsp maple syrup or raw agave
3/4 Cup coconut butter, softened
1 Tsp mint or vanilla extract
Pinch of good salt

Using a double boiler method over medium-high heat, melt the cacao butter so that it is liquid but not hot.

Once the cacao butter has melted, add the remaining ingredients from the “chocolate outside” list and stir until well-combined. Use this immediately so it stays liquid while you work and keep it on the stove over low heat until the last step is completed.

Pour 1/2 teaspoon of the chocolate outside mixture into the bottom of each mini cup. Let this cool in the refrigerator for about 10 minutes or until the chocolate outside is firm.

Meanwhile, use a food processor to make the “mint cream filling.” Chop the fresh mint leaves into tiny pieces, then add the shredded coconut. With the machine still running, add the spirulina and remaining mint cream ingredients. Process until the mixture is sticky and pliable. Taste for sweetness.

Spoon a generous teaspoon of the mint cream filling into the center of each opening. Fill up the remainder of the cups with the chocolate outside mixture. Refrigerate or freeze on a flat surface for at least 20 minutes, or until the chocolate outside coating is firm.

Talya Lutzker

Talya Lutzker is a certified Ayurvedic practitioner, Ayurvedic cleanse leader, and author of The Ayurvedic Vegan Kitchen.

www.talyaskitchen.com

The post Chocolate for Health and Happiness appeared first on LA Yoga Magazine - Ayurveda & Health.

Preparation is the key to success in most avenues of life, including healthy eating. As a dietitian, I believe taking the extra time at home to prep and cook most of your daily meals can help you maintain a healthy body weight and support your overall vitality. When you make a meal like a power lunch it sets you up for success. Plan meals for living life on the go and you’ll notice the positive effect on your day.

Where to Begin?

The best approach in the meal prep game is to have a plan and keep it simple. I find many people will fix something at home for breakfast and come home at night to prepare dinner, but lunch is the meal that most need help planning for healthy habits.

Here are some of my secrets to a successful lunch:

Pre-cook Whole Grains

Buying whole grains such as quinoa, barley, or brown rice and cooking a batch ahead of time helps making lunchtime meal prep easier. Many stores sell whole grain varieties that only take 10-15 minutes to cook—or you can find value in the bulk bins if you are willing to soak and pre-cook. You can easily add some sautéed veggies, beans and/or your favorite animal protein to the mix for a quick and easy on-the-go meal.

Pre-cut Vegetables

I am a huge fan of pre-cut vegetables. You can purchase them already cut or pre-cut them yourself and store in them in bags or containers in the fridge. Vegetables such as bell peppers, broccoli, carrots, celery, and many leafy greens can be chopped up and kept on hand to add to a salad, stir-fry, or grain dish for nutrients and extra flavor.

Proteins

Have your favorite proteins cooked and ready to go. Season with spices and leave a few pieces in a glass storage container ready to be added along with your pre-cooked grains and vegetables. (Warning: if you’re prepping fish, cooked fish can get odorous sitting for extended periods of time.) For vegetarians or vegans, having beans, tempeh, tofu, or other protein analogs prepared and seasoned can help decrease prep time.

Spices and Seasonings

Eating healthy doesn’t have to be boring; spices can really make a difference. My absolute favorite spices are from Flavor God, a company based out of San Diego. These seasonings are chemical- and filler-free and have low sodium levels; the have an assortment of blends, which is helpful for those who enjoy variety.

Containers

While there are a number of available brands of reusable packable containers, my favorite on-the-go container is the classic Mason jar. You can put smoothies, oats, soups or salads in Mason jars. Glass doesn’t leach chemicals into food, it is easy to wash, and the jars are so easy to carry around. Go for the quart-size jars with wide-mouth lids since these are easier to fill; use the jar for serving and even for eating on-the-go or during your lunch break.

The Perfect DIY Mason Jar Salad

Start with salad dressing.
Since you keep the jar upright, the salad dressing will stay separated from the veggies. This is great if you don’t want to pack a separate container for dressing.

Add vegetables.
Start with denser veggies like carrots, radishes, onions, and chickpeas that will taste delicious after soaking in the dressing. Top with anything else such as bell peppers, chopped cucumbers, or cherry tomatoes.

Layer the leafy greens.
These should take up at least half the jar. As mentioned earlier, go for pre-cut greens to save time, or if you’re using your own, make sure they’re dry before you add them to the jar.

At last, the protein.
Sprinkle sautéed tofu, beans, grilled chicken, or shredded cheese on top. These will help push the lighter-weight greens down so you can add more to your jar. You can also add avocado, nuts, seeds, or dried fruit.

Shake or pour when you’re ready to eat. At lunchtime, you can shake up the container to distribute the dressing, or pour the entire contents into a bowl and mix it up with your fork.

Some of my other favorite lunchtime recipes include a stir fry and a grain dish. Here are the basics. Experiment with combinations and flavors for the seasons.

Easy Prep Stir Fry

Ingredients
1/2 cup quinoa, cooked
1 red bell pepper, chopped
1 cup broccoli, chopped
½ onion, chopped
1 cup cremini mushrooms
2-3 tbsp grapeseed oil
1 tsp Liquid Amino Acids (Bragg’s or Coconut Aminos) to taste.

Directions
Prepare quinoa as directed.
Lightly coat sauté pan with cooking spray or grapeseed oil.
Add all vegetables and cook at medium heat for about one minute.
Add grapeseed oil and about 1 tsp of Aminos, sauté 3-5 minutes.
Toss the vegetable mixture with the quinoa.

Optional: Add 4-6 ounces of cooked and spiced protein of choice.

Arugula, Barley, and Bell Pepper Salad

Salad
8 ounces barley (equivalent to one Trader Joe’s bag of 10 minute barley)
1 bag of organic arugula (6-8 ounces)
2 organic bell peppers (colors of choice), chopped
1/4 cup pinenuts (optional)

Dressing
3 tbsp dijon mustard
1 tbsp chopped garlic
2 tbsp extra virgin olive oil

Cook barley as directed. (This is about 10 minutes for 10 minute parboiled barley or soak and then simmer bulk barley for 40-50 minutes.)
While the barley is cooking, rinse arugula add half of a bag of arugula or three to four ounces of arugula to a large bowl.
Chop the bell peppers.
When the barley is cooked, add it to the arugula, then add the chopped bell peppers.
Meanwhile, combine the dressing ingredients in a small cup.
Stir and pour over the salad.
Add the pinenuts (or other nuts) if desired.
Toss and enjoy!

Carrie Gabriel, MS, RD

Carrie Gabriel is a food-savvy dietician who has dedicated her life to helping guide others up the stairway to overall health and wellness. She has a Master’s Degree in nutritional science from CSU-LA, has experience at hospitals and in diabetes education; she is currently a freelance consultant working with private and corporate clients developing meal plans, conducting nutrition sessions and cooking demonstrations, and teaching seminars.

www.steps2nutrition.com

The post Power Lunch for Success: Plan in Advance appeared first on LA Yoga Magazine - Ayurveda & Health.

Superfood Shortbread Cookies and Immunity Elixir. Photo by Joy Coelho

Sweet foods can evoke sweet feelings of holiday cheer: hot chocolate, spiced lattes, and seasonal soups and stews. Adding tonic foods that strengthen immunity to recipes is a cleverly conscious comfort food hack that can make those foods even more powerful—so that when we eat them, we’re feeding our bodies, our souls, and the health of our immune system.

Mushroom Magic: Chaga, Reishi and Coriolus

These top three tonic medicinal mushrooms have a long history of traditional use as well as a proven track record in cuisines and traditional systems of medicine around the world for thousands of years. Their modern use in the US has been increasing in the past 20 years. There are numerous studies showing that mushrooms possess remarkable biologically active compounds with measurable protective effects on our physiology.

Reishi, chaga, and coriolus (also called turkey tail) have powerful anti-viral properties. They contain high levels of beta-glucans, which are compounds that keep Killer T cells on guard; killer T cells are one of the key cells of our immune system. These mushrooms also possess a kickass antioxidant called ergothioneine that helps lower inflammation systemically. That means that all of your pieces and parts have another awesome layer of protection.

The Journal of Evidence-Based Complementary and Alternative Medicine published a study in 2005 reporting that mushrooms contain “compounds and complex substances with antimicrobial, antiviral, anti-tumor, antiallergic, immunomodulating, anti-inflammatory, anti-atherogenic, hypoglycemic, and hepatoprotective activities.”

In the wild, these mushrooms need to have strong antibacterial and antifungal defenses to survive. They in turn pass these beneficial compounds on to us to protect our human cells.

These stellar mushrooms have even displayed the ability to abolish some of the deadly multi-antibiotic resistant bacterial strains and microorganisms responsible for gut and skin problems. Did you know that penicillin and streptomycin are also mushroom extracts? Medicinal mushrooms have also been shown to protect our DNA from damage and can stop cell mutation while protecting our healthy cells.

Astragalus Root

Numerous scientific studies have confirmed that astragalus has antiviral properties and stimulates your immune system, demonstrating that it can aid in the prevention of the common cold or seasonal flua. Astragalus root is a mighty herb and has been used in Traditional Chinese Medicine for millennia. On a culinary note, it also blends (much like chaga), with chocolate and coffee as it leans into those flavors beautifully.

Astragalus improves many aspects of qi, including the “Protective Qi,” which is a part of the immune system, and “Upright Qi,” which supports the body against the forces of gravity.
Astragalus has been shown to have modulating effects for Th1/Th2 immune imbalances. It contains a number of tonic saponins, including Astragaloside IV, which is used in the patented supplement TA-65® and has been shown to slow down the shortening of, and even increase the length of telomeres.

Cold weather stresses our immune systems and can stimulate a cold sore breakout in the hustle and bustle of the holiday season. A 2004 study evaluated the effects of astragalus on Herpes Simplex Type 1 and found that the herb has obvious inhibiting efficacy. In the Chinese Medical Sciences Journal they reported that astragalus is able to inhibit viral and bacterial growth in mice.

Raw Manuka Honey

Manuka honey is made by bees who pollinate the phytochemically active Manuka bush, which grows in New Zealand and Australia. This form of honey is a remarkable healer. Topically, a little Manuka honey mixed with colloidal silver can cut the healing time of a cold sore in half. The higher the potency of the Manuka the more power it wields. The honey’s potency will be indicated by a plus sign and a number, such as +16, +24 right on the front of the jar.

An old-school sore throat soothing trick is Manuka honey and fresh lemon juice in equal parts to swish and gargle. We don’t normally use raw honey in a hot drink or in baking as it loses its efficacy when heated.

All of these badass herbs can be in your biohacking arsenal of well-being year round.

JingSlinger Haute Chocolate

One of the great things about this hot chocolate recipe is that you can cleverly cloak the earthy, bitter-tasting medicinal herbs. Both discerning adults and persnickety kids drink it down and ask for more without detecting the cellular superfood upgrade they just guzzled. Once you chose the function you desire (in this case immunity), you can then use the appropriate functional herbs that lean into the flavor of the chocolate.

Immune System Tonic Hot Chocolate. Photo by Joy Coelho

Gather Up

1 cup (250ml) coconut milk
1 cup (250ml) water
3 tbsp cacao powder
1 tsp cacao butter
¼ tsp cinnamon powder
¼ tsp vanilla stevia
¼ tsp chocolate stevia
¼ tsp toffee stevia
1 tsp xylitol

Jing It Up! (Optional additional superfood ingredients)

1 tbsp ghee/coconut oil
2 tbsp collagen powder
(If you can only find capsules of these herbs, no worries
simply open and empty the capsules into the blender)
½ tsp reishi mushroom powder
½ tsp chaga mushroom powder
½ tsp turkey tail (coriolos) powder
½ tsp astragulus
½ tsp vanilla powder

Sling It Up!
In a small pot, heat the coconut milk and water to a soft boil. Add your base ingredients into your blender, as well as any of the Jinged It Up options, and the sweeteners (or your other sweetener) of choice. Pour your hot liquids into the blender, put the lid on, hold the lid down tightly making sure the vents can still breathe, and blend on the lowest setting, gradually ramping it up to a high blend and blending well, for 30 seconds. Serve hot or cool down in your refrigerator and serve cold with coconut whipped cream.

Important Note: Whenever using any hot liquid in your blender, your blender will build up pressure quickly. Make sure you have a towel over your lid and begin blending on your lowest setting, before bringing it to a pulverizing high speed. Otherwise you might be painting your ceiling with your elixir!

Vanilla Bean Shortbread Cookies

Is it really possible to enjoy holiday cookies that enhance ingenious immunity? Yes! This sugar-free, gluten-free superfood shortbread recipe is a one-bowl-one-spoon quick-and-easy recipe from start to finish. It’s the answer to the traditional butter/sugar shortbread cookie AND it is both vegan (if not made with ghee) and paleo.

Hot Elixir with shortbread cookies to strengthen the immune system. Photo by Joy Coelho

Gather Up

1½ cups (160g) blanched fine milled almond flour
2 tbsp arrowroot flour
3 tbsp xylitol powder/sweetener of choice
2 tbsp organic full fat coconut milk
3 tbsp Nutiva superfood shortening or ghee
½ tsp vanilla extract
½ tsp vanilla stevia
½ tsp psyllium husk powder
? tsp sea salt

Jing It Up

2 tsp pearl powder
1 tsp maca powder
1 tsp MCT oil
? tsp vanilla bean powder
Preheat oven to 350°F/177°C. This recipe will fill either an 8×8” or a 9×9” parchment lined cookie sheet to make cookie bars or simply roll out the dough to about ¼ inch thick and cut with cookie cutters into the desired shapes.

*Chef Note – If you want to make a single large cookie that you cut into pieces after baking, you can simply form the dough into your pan of choice with your hands until evenly distributed. This does not require you to chill it in the refrigerator before forming the dough or to use a rolling pin.

Add all the ingredients in a medium bowl and stir with a spoon until a pliable, soft dough forms. Shape the dough by hand into a thick disk. Wrap in parchment paper tightly, place in a plastic bag and chill in the refrigerator until slightly firm, about 10 minutes. Place the chilled dough between two pieces of parchment on a flat surface and begin to flatten with the palm of your hand or a rolling pin. Rolling pin rings will help you get the right ¼-inch thickness.

Remove the top parchment and either cut into shapes or pat and smooth the dough to fit the shape of the pan. Place in the oven on the center rack to bake at 350°F/177°C for about 30-35 minutes, or until golden and firm to the touch.

Cool and either dunk or decorate with the melted chocolate. Add nuts, coconut flakes and any other topping you desire to make the cookie or cookie bar wonderfully your creation. We encourage you to play with your food!

To dip these cookies for chocolate-coated superfood treats, melt your favorite sugar-free chocolate chips or bar on the stove in a double boiler and stir in a half-teaspoon of each of the tonic immune mushrooms. We definitely recommend using the double boiler method (we personally do not microwave anything).

Joy Coelho and Jay Denman

Joy Coelho and Jay Denman (the JingSlingers) are tonic herbalists and superfood specialists who have a combined 30+ years of conjuring up culinary magic. Together they customize optimum health protocols and menus for their star-studded clientele who grace the Red Carpet from the Oscars to the Grammys. Their cookbook Food with Benefits debuted in early 2016 and is a #1 Amazon Best Seller. jinslingers.com

The post Indulge & Support your Immune System appeared first on LA Yoga Magazine - Ayurveda & Health.

Moles, pronounced mo-lay, are traditional Mexican sauces made from a range of ingredients that can include chilis, nuts, vegetables, fruits, and spices. They span the culinary rainbow in color and flavor from the bright green tomatillo-based mole verde to the chocolate-enriched, almost black mole negro.

I call this sauce a “mole” in quotation marks because it’s really a mash-up, putting to use my favorite ingredients from the different sauces rather than just staying true to one combination. That being said, every mole reflects the hand of the cook and a great deal of pride is taken in making the sauce one’s own. Use this recipe as a starting point, but don’t be afraid to tweak it to your taste. The best mole is your mole.

Makes about 1 Quart Mole

Ingredients

1 ancho chili, stemmed and seeded
1 tablespoon mild paprika
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon dried oregano
1 tablespoon unsweetened cocoa powder
1/4 cup shelled raw pumpkin seeds (also called pepitas)
2 tablespoons neutral tasting vegetable oil
1 onion, diced
1 mildly spicy chili, such as poblano, diced (about 3/4 cup)
salt and freshly ground pepper
2 garlic cloves, minced
28 to 32 ounces whole canned tomatoes (preferably home canned)
or as many fresh tomatoes

Instructions

Bring 2 cups of water to a boil. Remove from the heat and submerge the ancho in the hot water to soften. Set aside while you prepare the rest of the mole.

Combine the spices, oregano, and cocoa powder in a small bowl and set aside.

Toast the pumpkin seeds in a large, dry saute pan over medium heat, tossing constantly to avoid burning the seeds, until lightly browned and fragrant, 3 to 5 minutes. Remove from the pan and set aside.

In the same pan over medium heat, saute the onion and chili pepper, seasoned with salt and pepper, in the oil until softened, 5 to 7 minutes. Add the garlic and saute until fragrant, about one minute. Add the spice mixture and saute for about a minute to release their essential oils. Add the tomatoes, toasted seeds, and rehydrated ancho to the pan (reserve the soaking liquid) and stir to combine. Lower the heat and simmer until thickened, about 45 minutes, adding the reserved ancho soaking liquid or water to the pan as necessary to keep it from sticking. (Using the soaking liquid will up the heat ante, so use water for a milder mole). Remove from the heat and allow to cool slightly.

Puree in a blender, working it in batches if necessary. Thin with more of the soaking liquid or water as necessary to reach the consistency of a thick tomato sauce. Use immediately, store in the refrigerator for up to 5 days, or freeze for up to 6 months.

Sherri Brooks Vinton

Sherri Brooks Vinton is the Chair of Slow Food Los Angeles and the author of a number of farm-to-table cookbooks including “Put ‘em Up! A Comprehensive Home Preserving Guide for the Creative Cook” and “Eat it Up! 150 Recipes to Use Every Bit and Enjoy Every Bite of the Food You Buy”.

The post Pumpkin Seed Mole appeared first on LA Yoga Magazine - Ayurveda & Health.

Into the Blue Superfood Smoothie. Photo by Joy Coelho

Into the Blue
Drink the Love Molecule in your Superfoods for Enhanced Performance

The magnificent performances at the 2016 Summer Olympic Games in Rio de Janeiro remind us of the amazing capabilities of the human body. Optimum performance, however, is not possible only for Olympic athletes. We can supercharge our bodies, and more importantly our brains, by mindfully choosing just the right fuel for our everyday lives. By feeding your brain specific superfoods and herbs, you can elevate your brainpower to superhero status to acquire improved recall, laser focus, and more restful sleep. Here are some of our top brain boosting and beauty bolstering secrets.

E3Live “Brain On”(AFA) Aphanizomenon Flos-Aquae

This beautiful bright blue pigment can deliver better cognitive function, enhance your mood, and also increase energy and endurance, making it a superfood with an attitude of gratitude. E3Live Brain On® is a phycocyanin and phenylethylamine (PEA) concentrate from an organic blue-green algae called Aphanizomenon Flos-Aquae (AFA).

PEA, also known as the “Love Molecule,” is the same compound that is found in chocolate, which sharpens our brain and opens our heart. PEA has been shown to boost and protect a number of important neurotransmitters including dopamine, norepinephrine, acetylcholine and serotonin, which means it can also boost libido AND help you find your keys!

Ashwagandha Root

Ashwagandha (Withania somnifera) is one of the great rasayanas (rejuvenative substances) in Ayurveda. It has been used traditionally as a rejuvenative for the reproductive system, and especially for the nervous system and the brain. It is one of the best vata (air/ether) balancing herbs, and is used to calm the nerves. Ashwagandha has also been used as a sleep regulator, taken over a period of weeks and months, to rebalance a person’s nightly circadian rhythm. This is probably in part because this herb has been shown to influence GABA signaling. GABA is the major neurotransmitter responsible for calmness and relaxation.

Brain Octane Oil™

Bulletproof® Upgraded Brain Octane Oil™ is a caprylic acid concentrate from coconut and/or palm oil of 8-carbon medium-chain triglycerides (MCTs). These MCTs are fats that are quickly converted by the liver into ketone bodies, which are a remarkable slow burning energy compound that has been shown to reduce incidents of epilepsy, increase memory, and help to metabolize fat. They are an excellent way to feed your brain and to cut through brain fog.

Lion’s Mane Mushroom

Lion’s Mane, also known as the Pom Pom Mushroom, is a tree mushroom that contains two unique compounds, hericenones and erinacines, which stimulate nerve growth factor in the body.

The 1986 Nobel Prize was awarded for the research on nerve growth factor, a protein the body produces for growth, maintenance and regeneration of certain neurons. Lion’s Mane has also been shown to reduce beta amyloid plaque in the brain, and to reverse the symptoms of the damage caused by amyloid plaque.

In addition to its neurological properties, Lion’s Mane has been shown to have immune system, cardiovascular, and a wide range of protective and beneficial effects throughout the body.

Mucuna Pruriens

Mucuna, known as kapikacchu in Ayurveda, and commonly called the velvet bean in North America, is a top reproductive and nervous system rejuvenative and jing tonic or ojas (vitality) builder. It contains a number of amino acids and neurotransmitters for the brain, such as L-Dopa, serotonin, N,N-DMT, and bufotenine.

Owing to its L-Dopa concentration (L-Dopa is a precursor for the neurotransmitter dopamine) mucuna has been traditionally used for many nervous system conditions. It is used as both a male and female reproductive tonic, and has been shown to boost dopamine, testosterone, luteinizing hormone, as well as sperm count and sperm motility in infertile men.

Sip on Superfood Mocktails

How can we enjoy these brain-boosting superfoods on a regular basis without having to swallow a pile of pills? Sip on a super-charged superfood mocktail. The BLUcidity recipe (from our Food with Benefits cookbook) utilizes three of these powerful primordial foods and supports a brilliant brain and beaming beauty—while even banishing body aches! BLUcidity contains another of our favorite superfoods, E3Live Blue Majik,™ which is a blue pigment phycocyanin concentrate from spirulina. It is used as an outstanding natural anti-inflammatory as it has been shown to reduce activity of the COX-2 enzyme, which is involved in the pathways of inflammation.

BLUcidity Superfood Mocktail. Photo by Joy Coelho.

Superfood Mocktail

Enjoy BLUcidity as a daily tonic shot, or anytime you need extra brain power or creative thinking.

Gather up
1 cup (240ml) coconut milk
1 tsp – 1 tbsp MCT oil
½ tsp E3Live Blue Majik Powder
½ tsp E3Live Brain On Powder
1 tsp Host Defense Lion’s Mane (open 4 capsules)
? – ¼ tsp vanilla stevia (to taste)
? – ¼ tsp chocolate stevia (to taste)

Jing It Up (options)

1 tbsp colostrum powder
½ tsp pearl powder
½ tsp vanilla bean powder

Sling It Up
Pour the coconut milk and MCT oil into a small bowl. Mix in the dry powders with a whisk or spoon until fully integrated into the coconut milk and MCT oil. It will be a beautiful shade of blue! Add your vanilla and chocolate stevia to taste.

Into the Blue Superfood Smoothie 

Jumpstart your morning by slinging this raw dark chocolate smoothie for a magnesium bump as well as to rev up your brain and burn some fat. Acai’s resveratrol, anthocyanidins, and polyphenols kick up the antioxidants while the brilliant blue phycocyanins from the E3Live Blue Majik help to extinguish inflammation. You can Jing It Up with some of our favorite ancient wisdom longevity secrets like maca, mucuna, and ashwagandha.

Gather Up

½ cup (120ml) water
2 cups (500ml) coconut milk
1 cup (187g) wild blueberries, frozen
¼ cup (30g) cacao powder
1 tbsp acai powder
½ tsp E3Live Blue Majik
¼ tsp vanilla stevia (to taste)
¼ tsp chocolate stevia (to taste)
1 tbsp birch xylitol powder (to taste)

Jing It Up (options)

1-2 tsp gelatinized maca
1 tsp ashwagandha powder
1 tsp mucuna powder
2 tbsp colostrum powder
2 tbsp hemp seeds
1 tsp pearl powder

Sling It Up

Add all of your ingredients into your blender except for the Blue Majik and blast it on high! Blend well until smooth. Add Blue Majik on top when serving and swirl with a spoon. Garnish with a few extra blueberries.

Joy Coelho and Jay Denman

Joy Coelho and Jay Denman (the JingSlingers) are tonic herbalists and superfood specialists who have a combined 30+ years of conjuring up culinary magic. Together they customize optimum health protocols and menus for their star-studded clientele who grace the Red Carpet from the Oscars to the Grammys. Their cookbook Food with Benefits debuted in early 2016 and is a #1 Amazon Best Seller. jinslingers.com

The post Supercharged Mocktails appeared first on LA Yoga Magazine - Ayurveda & Health.

Buffalo Cauliflower Bites with Cashew Dill Dipping Sauce

Sometimes, it can be a daunting proposition to make healthier versions of traditional
American bar food. This Buffalo Cauliflower Bites with Cashew Dill Dipping Sauce recipe nails the same flavor and crazy crunch appeal of the old-school meat-based version—with a lot fewer calories and way less fat.

Cauliflower is full of Vitamin K, which improves calcium absorption
and overall bone strength. Whether it’s a karaoke contest, game night, or a birthday party—
this recipe is a finger-lickin’ people pleaser through and through.

Serves 2

Buffalo Cauliflower Bites:

1 teaspoon organic virgin coconut oil
1 cup coconut milk
1 cup gluten-free chickpea flour
1 large head cauliflower, broken
into medium-size florets
1/2 cup apple cider vinegar
1 tablespoon chili powder
1 tablespoon garlic powder
2 teaspoons sweet paprika
1/2 teaspoon smoked paprika
1/2 teaspoon onion powder
1/2 teaspoon cayenne pepper
1 teaspoon sea salt
1 tablespoon extra-virgin olive oil,
plus more for the baking dish
2 teaspoons maple syrup
2 tablespoons filtered water, plus
more if needed to thin
2 teaspoons arrowroot powder
4 stalks celery, cut into sticks,
reserved for plating

Cashew Dill Sauce:
1 1/4 cups raw cashews, soaked for
1 hour
1/2 cup filtered water
1/4 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
2 teaspoons apple cider vinegar
2 teaspoons nutritional yeast
1 teaspoon dried dill
3/4 teaspoon sea salt

To make the Buffalo Cauliflower Bites: preheat the oven
to 450 degrees Fahrenheit. Lightly oil a baking sheet with
coconut oil. Whisk together the coconut milk and flour until
well combined. Dunk the individual cauliflower florets into the
flour mixture, transfer to the oiled baking sheet, and bake for
20 minutes.

Combine the apple cider vinegar, spices, olive oil, and
maple syrup in a small saucepan. Bring to a simmer, then
reduce heat to medium low and cook for 5 to 7 minutes, or until
the mixture starts to thicken. Whisk in the water and arrowroot
powder. Simmer for an additional 1 to 2 minutes and then
remove from the heat. Add additional water to thin as needed.

Coat cauliflower florets with the sauce mixture and bake
for an additional 8 minutes.

To make the Cashew Dill Sauce: blend all ingredients in a
high-speed blender for 30 seconds until very smooth and
creamy. If need be, scrape down the sides of the blender carafe
with a spatula and blend again. Serve immediately with the
Buffalo Cauliflower Bites and garnish with fresh celery sticks.

Jason Wrobel

Vegan chef and wellness expert Jason Wrobel offers up a comprehensive recipe and lifestyle book with practical tips for creating drool-worthy dishes with specific nutritional benefits. In Eaternity, Jason explains which foods contain active ingredients to support health and longevity. hayhouse.com

The post Buffalo Cauliflower Bites appeared first on LA Yoga Magazine - Ayurveda & Health.

This salted caramel sauce is so good that you can put it on anything. But we are talking grill school, so let’s give the peaches their due. Peaches love to be grilled. The loss of moisture makes grilled peaches meaty, the slight char gives their natural oral scent gravitas, and the heat softens the fruit, causing the juices to swell in the flesh, rather than gushing and squirting with each bite. Be sure to use freestone peaches so the halves will separate easily from the stone when cut and twisted.

Grilled Peaches Ingredients

1 1/4 cups (10 oz/315 g) sugar
1/4 cup (2 oz/60 ml) heavy cream
1 tablespoon bourbon
4 large, ripe peaches
2 pinches of smoked flake salt such as Halen Môn Gold or smoked Maldon

Grilled Peaches Directions

1 In a heavy saucepan, combine the sugar and 3 tablespoons water over medium heat and stir until the sugar dissolves. Bring the mixture to a boil, stirring occasionally to make sure the caramel cooks evenly, until the syrup turns dark amber, about 5 minutes. Immediately pour in the cream, stepping back as there will be a lot of steam and splatter. When the steam subsides, stir the mixture until smooth. Stir in the bourbon, transfer to a heatproof container, and let cool.

2 Heat the grill for medium-high direct heat (400°–450°F/200°–230°C).

3 Brush the grill grate and coat with oil. Halve the peaches from the stem end to the blossom end and twist the halves in opposite directions to separate. Remove and discard the pits. Brush the peach halves all over with some of the caramel. Put the halves, cut side down, on the grate and cook, turning once, until nicely grilled marked on both sides, 2–3 minutes per side.

4 Transfer the peach halves, cut side up, to individual plates, placing 2 halves ?on each plate. Drizzle the grilled peaches with the remaining caramel and top with a generous sprinkle of smoked salt.

Extra Credit

Feel free to substitute another stone fruit. Nectarines, apricots, and plums will all work great.

Flavor your caramel with liqueur (St-Germain, Cointreau, Frangelico), other booze (Scotch, añejo tequila, brandy), or fruit juice (orange, peach, cherry).

Substitute strong brewed coffee for the cream for a dairy-free, reduced- calorie, richly dark caramel.

Serve grilled peaches solo or team them with slices of grilled pound cake or gingerbread, or a big scoop of salted caramel ice cream.

These recipe excerpts are taken from Williams-Sonoma Grill School, authored by Andrew Schloss and David Joachim and published by Weldon Owen (available now).

Andrew Schloss

The post Grilled Peaches appeared first on LA Yoga Magazine - Ayurveda & Health.

LA YOGA: You describe your events as being a “Party in Your Mouth.” Where did this idea come from?

Charles Chen: An audience member once described my food as being a “Party in Your Mouth” because she was blown away by the flavors; she couldn’t believe that it was both tasty and healthy. The phrase stuck with me and I love the play on words, the idea of celebrating food and not depriving ourselves. I believe food brings everyone together in a big grand party. In the health and wellness industry there were so many people trying to portray a picture perfect idea of health, and there were so many judgments based on what people ate. The idea of Party In Your Mouth is to bring community together, regardless of what diet they eat we meet everyone where they are. I believe we should all honor and listen to our own bodies and not prescribe to one specific diet.

LA YOGA: You have a personal story of transformation. How did you begin your own transformational process around your relationship with food?

CC: At the age of 15 I weighed 260 pounds; I ate junk food every single day. I was raised by a single mother, she was constantly working and I was in an after-school program where there was a fast food chain right down the street. Kids would spend their allowance money on junk food every day.

I was also searching for my identity as I had moved from Taiwan and had to learn English. Since I felt disconnected, food was a way for me to numb myself. At the age of 15, my doctor told me I was pre-diabetic and I had heart complications. This was my rock bottom and a huge wake-up call to change my lifestyle. I decided to change what I was eating and started cooking. I was fascinated by the world of food and chefs, and I loved creating dishes that translate love and positive energy. I began to cook for friends and family and I eventually lost over 100 pounds over a period of five to six years through lifestyle and diet.

LA YOGA: What advice do you give people who want to do more cooking for themselves on the road to taking charge of their health?
CC: You can do it! It’s going to take time, but see it as an investment. Enjoy the process and fall in love with the journey. Commit to your well-being and realize by investing in your health, you can become the best version of yourself.

Come up with some daily non-negotiable rituals and stick to them, such as drinking lemon water, making a smoothie, exercising, or meditating. These little shifts will make a huge impact on your health.

I truly believe in the idea of transforming the world one plate at a time, because food is such a political statement. By choosing what foods we buy we are voting with our dollars and choosing the world we wish to live in.

LA YOGA: What are a few of your favorite seasonal late spring/early summer ingredients found in SoCal?
CC: Artichokes, cauliflower, and carrots are some of my favorites.

LA YOGA: What are some staples you have in your fridge to be able to tie together different meals or menus?
CC: I always have apple cider vinegar, lemons, and limes. I love using citrus to flavor my food—not to mention the awesome nutritional benefits.

LA YOGA: Where do you go for inspiration?
CC: I go into nature, I love hiking, and going to the beach. When I am in nature I am reminded that everything happens at its natural pace; for example, you cannot force a flower to grow overnight. I experience a sense of surrender and humility in nature. I am always grounded and feel my best after a beautiful hike. I also find my inspiration from meditation and reading.

Matcha Truffles

Recipes by Charles Chen
Matcha Truffles

Ingredients
• 2 Tbsp natural peanut butter
• 1 Cup almond flour
• 1/2 Cup coconut flakes
Matcha Dip
• 1/2 cup melted coconut oil
• 3 Tbsp matcha powder
• 2 Tbsp maple syrup or coconut nectar
• 1 Tbsp cashew butter
Directions
Mix peanut butter and almond flour and form bite size balls. Mix Matcha dip with melted coconut oil. Dip balls into Matcha dip and freeze for five minutes. Top with your favorite toppings.

Mac and Cashew Cheese

Mac & Cashew Cheese

Sauce Ingredients
• 1/2 Cup cashews
• 4 Tbsp nutritional yeast
• 1/2 Cup almond milk
• Pinch Himalayan Sea Salt
• 1 Tbsp olive oil
• 2 Tbsp gluten free soy sauce
• Fresh juice from 1/2 lemon
Other Ingredients
• Brown rice pasta
• Chili flakes (optional garnish)
• Hemp seeds (optional garnish)
Instructions:
Blend all sauce ingredients.
Cook and strain pasta.
Mix sauce into pasta.
Top with chili flakes and hemp seeds (optional).
Bake at 350 for 10 minutes.
Serve.

Charles Chen is a tv host, chef, and healthy living and wellness expert. He recently competed on the “Healthy Rivalry” episode of the Food Network’s Chopped. Chen is working on a new show for TLC Discovery exploring food and culture throughout Asia. He is an advocate for healthy lifestyles and is a brand ambassador for the American Heart Association, speaking at conferences on the importance of healthy lifestyle for lowering risk of heart disease. charleschen.tv

Join Charles Chen at his annual Party in Your Mouth Wellness Event at Equinox Santa Monica, 201 Santa Monica Bvld, Santa Monica. Sunday, May 22, 1:00-3:00 PM. Tickets $15 through May 15. charleschen.tv

Charles Chen

The post Party in Your Mouth appeared first on LA Yoga Magazine - Ayurveda & Health.

The pursuit of happiness will take you down many roads, through many relationships, jobs, and life situations. However, we all know the feeling of being surrounded by material objects, people, and experiences that we at one time desired—only to feel isolation, disconnection, and a deep sense of longing.

I know this feeling firsthand, and I can tell you that my struggle with clinical depression and daily mood swings were directly related to my lack of self-love, my inability to deal with negative emotions, and, most significantly, a few key nutritional deficiencies that threw my brain chemistry out of balance.

In addition to learning new emotional healing tools, a gentle shift in my diet and optimizing my nutrition had tangible benefits for my mood and overall level of contentment. Before I made these changes, I could feel that something was definitely “off,” but I was too ashamed to ask for support. I thought I had to struggle with it alone and didn’t want to burden anyone with my pain.

As I dove into the research to look at the scope of depression in the U.S., I found I was definitely not alone in my struggle:

• 14.8 million American adults (about 6.7 percent of the U.S. population) ages 18 and older suffer from depression.
• One in ten U.S. adults takes a pharmaceutical antidepressant medication.
• Depression affects one in four American women in their 40s and 50s.

Now, looking at those statistics, you may be thinking, Wow, I didn’t know it was THAT big of a problem! But, if we’re honest about it, mood swings and depressive states can strike us all . . . and for some of us, quite often. All it takes is one more domino to send the whole stack crashing down: your paycheck was late, the line at the DMV was way too long, or the distracted barista at Starbucks accidentally made your triple latte with whole milk when you specifically told her you wanted coconut milk. And then what happens? You fly off the handle like a frothing junkyard dog and act like it’s the end of the freakin’ world. Can you relate? I sure can. I’ve had plenty of those little irritating moments that feel like apocalyptic crises when in reality, they are just mirrors for something deeper inside of us that wants to be understood and healed.

Good Foods for Good Moods

If you’ve been feeling crappy, it’s time to take a good look at your food choices to see how they are affecting your state of being. Are you craving a lot of sweets or starches? If your blood sugar is on a roller-coaster ride from eating too much processed sugar, refined carbohydrates, and artificial ingredients, you are more likely to feel imbalanced and cranky. You’ll also feel off balance if you’ve started a super-restrictive crash diet; your GI tract will be in distress with intense hunger pangs.

Keeping your blood sugar steady and your GI tract running smoothly will do wonders for your overall health and moods.

Take a good look at your food choices to see how they are affecting your state of being. Keeping your blood sugar steady and your GI tract running smoothly will do wonders for your overall health and moods. Plus, the key nutrients you get in certain foods can influence your brain’s levels of feel-good neurotransmitters such as serotonin, GABA, and dopamine. Other critical nutrients can help prevent inflammation in your body so that your blood circulates well to all of your organs.

Grilled Asparagus Sandwich with Vegan Hollandaise Sauce Recipe

Serves 4

This recipe is all about the juxtaposition of textures. The chewy, woodsy grilled asparagus is slathered in a tangy, light, dairy-free hollandaise sauce that creates a flavor explosion in your mouth.  If you’re prone to mood swings, asparagus is a must-have vegetable in your diet because it’s packed with folic acid. Low levels of folic acid have been linked to depression, so you want to make sure you’re getting plenty of it.

Hollandaise Sauce

1 cup cashews (soaked two hours)

2 tablespoons fresh lemon juice

2 heaping tablespoons nutritional yeast flakes

1/4 cup extra virgin olive oil

1/4 teaspoon turmeric powder

1/8 teaspoon cayenne pepper

1/8 teaspoon holy basil powder

1/2 teaspoon sea salt

Asparagus Sandwich

2 tablespoons organic virgin coconut oil

1 pound asparagus spears

4 gluten-free English muffins, halved and toasted

1/2 cup diced red bell pepper

1/4 cup minced fresh parsley

1/8 cup hemp seeds

To make the hollandaise sauce: blend all sauce ingredients in a high-speed blender for 30 seconds until smooth and creamy.

Heat the coconut oil in a sauté pan and cook the asparagus spears for five to six minutes on medium heat until tender and slightly browned. Transfer to a plate.

To assemble the sandwiches: layer each English muffin with a generous amount of the asparagus spears, hollandaise sauce, red bell peppers, parsley, and hemp seeds. Serve immediately.

Eaternity by Jason Wrobel

Recipe from Eaternity (More than 150 Deliciously Easy Vegan Recipes for a Long, Healthy, Satisfied, Joyful Life!)

Buy the book here.

Jason Wrobel

Vegan chef and wellness expert Jason Wrobel offers up a comprehensive recipe and lifestyle book with practical tips for creating drool-worthy dishes with specific nutritional benefits. In Eaternity, Jason explains which foods contain active ingredients to support health and longevity. hayhouse.com

The post Eating for Happiness appeared first on LA Yoga Magazine - Ayurveda & Health.

Combined—or even alone—they can make a satisfying and savory meal. They also allow us to include antioxidant and nutrient-rich vegetables to our daily menu. Try a few of these recipes for spring.

We get rave reviews on our soups at the Wellness Kitchen, and guests are always surprised at just how easy it is to make a delicious pot of soup.

Red Carrot Soup

We eat with our eyes as well as our taste buds. This brilliant-colored soup is wonderfully flavorful. The natural sweetness of the carrots and the earthiness of the beets make it a great accompaniment to any meal. The vibrant color also means a very high antioxidant level, which helps fight certain types of cancer.

1 tablespoon olive oil

4 large shallots, sliced

3 sprigs thyme

2 bay leaves

Pinch of dried red pepper flakes

3 pounds carrots, peeled, sliced

1 pound trimmed beets, peeled, cut into ½ inch pieces

2 teaspoons ground coriander

2 quarts organic broth

2 tablespoons red wine vinegar

Sea salt

Freshly ground black pepper

¼ cup plain Greek yogurt or vegan yogurt

¼ cup pumpkin seeds, toasted

1. Heat olive oil in large soup pot over medium-high heat. Add sliced shallots, thyme leaves, bay leaves, and red pepper flakes. Cook for three minutes.

2. Add carrots, beets, coriander, and broth. Bring to a boil, then reduce to a simmer for 20 minutes.

3. Discard the bay leaves.

4. Purée soup in batches in a blender or food processor until smooth. Return to soup pot.

5. Stir in the vinegar. Season to taste with salt and pepper.

6. Garnish with a dollop of yogurt and the toasted pumpkin seeds.

Serves: 12; calories per serving: 75; dietary equivalent: 2 vegetable

Food Tip

Finishing a soup with a garnish always makes it more appetizing. The creaminess of the yogurt and the crunchiness of the pumpkin seeds add interest and texture in contrast to the velvety consistency of the soup.

Salads are an effective way of eating wholesome foods without using a lot of fancy cooking techniques. They also don’t have to be boring iceberg lettuce/Italian dressing combos. You can find a whole spectrum of flavors and textures just by layering and combining ingredients. With a wide variety of produce found in most markets year round, it’s easy to put many delicious blends on your plate, whether as a side dish or a satisfying meal. Keep fresh, seasonal greens in the refrigerator and then let your imagination take over—add a can of beans, proteins, whole grains, a small amount of cheese, nuts, blanched or grilled vegetables, or fresh fruit.

Black Rice and Edamame Salad with Meyer Lemon Vinaigrette

I truly believe we eat with our eyes, not just our taste buds, and this salad is a perfect example of that. I love to serve this salad on a buffet; the black rice color is stunning, providing the perfect backdrop for green and red vegetables. The nutty flavor of the black rice complements the flavor of the vegetables with a punch from the lemon vinaigrette.

Years ago, black rice—known in China as forbidden rice—was cultivated in very small amounts and only for the emperors’ consumption, but nowadays, you can find it in most markets. Black rice’s nutritional profile is much higher than any other rice, due to a high antioxidant level, making it an excellent choice for health benefits, too.

1 cup black rice, rinsed

2 cups water

¼ cup Meyer lemon juice or 3 tablespoons regular lemon

juice

2 tablespoons white wine vinegar

2 tablespoons water

1 tablespoon agave nectar or honey

2 tablespoons olive oil

½ cup walnuts, measured then toasted and chopped

4 green onions, thinly sliced

1 cup frozen shelled edamame, thawed

1 cup halved grape tomatoes

1 cup thinly sliced green beans

Sea salt

Freshly ground black pepper

1. In a medium saucepan, add rice and water; bring to a boil, then cover and reduce to simmer. Cook rice until just tender, about 35–40 minutes. Drain well,spread out on a rimmed baking sheet, and let cool.

2. Whisk lemon juice, vinegar, water, and sweetener in a small bowl. Whisking constantly, gradually drizzle in the oil to emulsify.

3. In a large bowl, toss rice, walnuts, green onions, edamame, tomatoes, and green beans with the vinaigrette.

Season to taste with salt and pepper.

Serves: 8; calories per serving: 235; dietary equivalent: 1 carbohydrate, ½ oz. protein, 2 fats

Nutrition Basics

Black rice contains five times more fiber than white rice and more than double the fiber of brown rice. The black color denotes a very high antioxidant level (similar to blueberries) and has been shown to decrease cholesterol and promote heart health. Soaking black rice, like many whole grains, overnight—or even for a few hours in cold water before cooking—speeds up the cooking time.

Thai Kale Salad

As a nutritionist, I cannot say enough about kale’s health benefits; as a foodie, I sometimes wish we would move on to the next trendy green. I do love kale when it’s cooked in braises, soups, and stews. But I think I have eaten too many tough and bitter kale salads for their health benefits without otherwise being excited about them . . . until now. The secret? Use baby kale, or micro kale (often available prewashed in bags)—it’s tender, less bitter, and so much more edible. The Thai peanut dressing is well-matched to the robust flavor of the kale, so now I have seconds on a salad that is super healthy and delicious! Dress your salad lightly with this dressing; it’s flavor-packed, so a small amount goes a long way. Use any leftover dressing in a vegetable  stir-fry.

¼ cup natural chunky peanut butter

1 tablespoon unseasoned rice vinegar

1 tablespoon tamari or reduced-sodium soy sauce

2 teaspoons sesame oil

1 tablespoon finely grated fresh ginger

2 teaspoons minced garlic

1 tablespoon sesame seeds

1 teaspoon Sriracha sauce

2 tablespoons water

1 pound of baby kale, or micro kale

4 scallions, sliced on the diagonal

4 large radishes, julienned or thinly-sliced half-moons

1 cup mandarin oranges packed in juice, drained

2 tablespoons salted peanuts, measured then roughly chopped

1. Combine the peanut butter, vinegar, tamari, sesame oil, ginger, garlic, sesame seeds, Sriracha, and water in a food processor or blender. Purée until smooth, adding more water if needed.

2. Place the kale in a large bowl and toss with some of the dressing. Add the scallions, radishes, and orange segments; combine well.

3. To serve, transfer the salad to a platter and garnish with peanuts. Remaining dressing may be covered and stored in the refrigerator for up to 3 days.

Serves: 8; calories per serving: 80; dietary equivalent: 1 vegetable, fat

Nutrition Basics

If baby kale is still too much for your taste buds, try mixing it in with other greens, baby lettuces, or spinach. All dark leafy greens are rich in antioxidants and vitamins A, C, and K and folic acid, so any combination has great health benefits.

Excerpted from The Wellness Kitchen by Paulette Lambert Copyright © 2015 by Westlake Wellbeing Properties, LLC and published by F+W Media, Inc. Used by permission of the publisher. All rights reserved. Photos courtesy of Harper Smith Photography, Daydreamer Productions. Cover design by Frank Rivera.

Purchase The Wellness Kitchen here. 

Paulette Lambert

Paulette Lambert RD CDE is the Director of Nutrition for the California Health & Longevity Institute on the grounds of the Four Seasons Hotel in Westlake Village. She is also the weight loss expert on ABC’s Extreme Makeover: Weight Loss Edition. As the Director of Nutrition, she develops nutrition programs for her clients as well as leads workshops for individuals and corporate groups. She can be found at the California Health & Longevity Institute’s Wellness Kitchen online at: BetterHealthBeginsHere.com

www.BetterHealthBeginsHere.com

The post Soups and Salads for Spring appeared first on LA Yoga Magazine - Ayurveda & Health.

The holidays are the season for comfort foods, yet many of the standard comfort foods are heavy on calories and have lost most of their nutritional value. If you’re hosting a party or mixing drinks, serve versions of holiday-themed comfort foods that are rich in flavor and nutrition. Try these tips to keep it fresh throughout the holiday party season.

Favor living ingredients on your buffet table

Whether you are throwing the party or partying it up, choose more fruits and veggies. A 50% plant-based menu can support you staying fit over the holidays.

Celebrate with H20

Hydration is key to ward off hangovers, bloating, and general fatigue during the holidays. Treat yourself water every day day and mix it up with  herbal teas, infused waters, and sparkling waters with a twist or a squeeze of lemon or lime.  

Spritz your Cocktails with a Lift

Adding fresh ingredients to your cocktail mix helps to maintain balance in your body, even when the spirits are high.

Recipes to Entertain with Health on the Menu

Holiday Nut Nog

This special nut nog can be sipped chilled, served with a spirit added, or blended into a milkshake. It’s even tasty as a warm latte.

Ingredients

1 cup raw cashews, soaked for 2 hours
1 teaspoon vanilla powder or 1/2 a vanilla bean, scraped 1/2 cup medjool dates, pitted
1 teaspoon freshly ground nutmeg
3 cups purified water

Directions

Rinse and drain cashews. Place in blender with remaining ingredients and blend until smooth. If a smoother consistency is desired, sift the mixture through a nut-milk bag. Top with a sprinkle of nutmeg, if desired.

Pink Grapefruit Cosmopolitan

When it’s cocktail time and you want something refreshing and beautifying, this is an uplifting choice. Makes 1 serving.

Ingredients

1 grapefruit, freshly squeezed
5 cranberries, fresh or frozen (extra for garnishing)
1 1/2 ounces organic vodka or sparkling water
1–2 teaspoons agave nectar (as desired)
1 handful of ice

Directions

Place grapefruit juice, cranberries, agave nectar, and ice in blender and blend on high for 60 seconds. Pour mixture through fine mesh strainer into martini glass. Add mixer. Garnish with a cranberry.

Green Appletini

Half the fun of cocktail hour is holding beautiful stemware, sipping an exotic drink, and a having conversation. The apple and spinach here will keep you in the mix and healthy and happy. Serve in a martini glass for flare and pizzazz. Makes 1 serving.

Ingredients

1 1/2 cups water
1 large Fuji apple (or other sweet apple of choice), cored and sliced
1 cup fresh baby spinach
3 tablespoons lemon juice, freshly squeezed
1 1/2 ounces of organic vodka or sparkling water
2 tablespoons agave nectar

Directions

Blend all ingredients in a high-speed blender until smooth. Strain through a fine sieve or nut-milk bag, or enjoy its natural pulp straight up.

Cheesy Kale Chowder

Hot, creamy chowders warm your body and soul on the chilly days of autumn and winter. And what better way to have your chowder than with kale and dairy-free creaminess? If you haven’t tried a dairy-free creamy soup, you’re in for a surprise. This is one of my favorites.

Soup ingredients

1 tablespoon ghee (or sesame oil if vegan)
1 cup leeks, diced (whites only)
2 cups celery root, peeled and diced
1 bunch of kale, stemmed and sliced thin
4 cloves of garlic, minced
12 baby Portobello mushrooms, sliced
1 quart vegetable broth
1 1/2 teaspoons sea salt
1/2 teaspoon black pepper
1/2 teaspoon thyme leaves

“Cheese” sauce ingredients

1/2 cup raw cashew butter
1/4 cup raw tahini
1/2 cup water
1/2 cup nutritional yeast
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon sea salt

Directions

Melt ghee (or sesame oil if vegan) in five quart pot on medium-high heat. Add garlic, leeks, celery root, salt, and pepper and sauté until vegetables sweat but don’t brown (about three minutes).

Add mushrooms and sauté until soft and slightly browned. Add kale and sauté an additional two minutes. Pour vegetable stock over vegetables, add the thyme and then reduce heat to simmer.

While soup is simmering, prepare the “cheese” sauce by adding all sauce ingredients in high-speed blender and blending for 30 seconds.

Pour the cheese sauce directly into the piping hot chowder and stir. Remove soup from heat and serve immediately.

Diana Stobo

Diana Stobo is the author of Get Naked Fast! Stripping Away the Foods that Weigh You Down and Naked Bliss. The recently opened The Retreat in Costa Rica, a health and wellness destination (theretreatcostarica.com):

www.dianastobo.com

The post Entertaining for the Holidays appeared first on LA Yoga Magazine - Ayurveda & Health.

What is Plant-Based Paleo?

With so many diets out there, it’s near impossible for any of us to decide how to eat. When you consider that proponents of every eating style claim their way is the best, the key to vitality and a lean physique, it’s easy for us to try our hand at several of them, only to discover that they don’t work for us. This often leaves us frustrated rather than empowered and confident in our own ability to make the best choices for ourselves.

I became vegan almost overnight on June 1, 2009. While I felt almost immediately better for it, it wasn’t always upwards from there. There are infinite ways a vegan diet can look, and every time I read someone else’s opinion on how to do it ‘right’, I tried it their way. I tried a macrobiotic diet and ate more grains and beans, I attempted a high-protein diet with the help of faux meats and soy cheeses, I believed the claims that you could eat whatever you wanted as long as it was vegan and still feel fantastic. None of these left me feeling my best.

At the same time, I was studying to become a nutritionist and reading a lot about the Paleo diet, which proposes eating only foods the cavemen ate for ultimate health. It recommends devising a dietary regime that includes whole, unprocessed foods, lean meats and low-carb foods that are high in fiber, potassium and healthy fats; and excludes grains, legumes, potatoes, dairy products, refined sugars and oils, and salt.

The healthy-eating world seems to split into those who promote a plant-based diet and those who swear by Paleo. But what I’ve come to learn is that where these two diets overlap (with fresh fruits, vegetables, leafy greens, nuts, and seeds) is where the real magic is. I truly feel that no matter what else you choose to eat, making these foods the basis of your diet is what leads to great health. They’re fresh from the earth and bring with them the minerals they use to grow straight to our plates.

Photos by Clare Winfield

Lettuce Rolls with Honey Mustard Dipping Sauce

Sometimes you need to be able to eat appetizers or lunch with one hand. But that doesn’t mean it has to be all carrot sticks and houmus all the time. These lettuce rolls are a good way to switch it up in a pinch.

2 heads little gem/bibb lettuce
2 carrots
3 tomatoes, deseeded and thinly sliced
1 yellow (bell) pepper, thinly sliced
3/4 cup pea shoots
1/2 cup sunflower seeds (soaked for 4 hrs)
3 tbsps chopped fresh flat-leaf parsley
2 sticks celery, chopped
3 spring onions/scallions, chopped
2 tablespoons soy sauce (or nama shoyu or liquid aminos)
freshly squeezed juice of 1 lemon

Honey Mustard Dipping Sauce

1/4 cup olive oil
1/4 cup honey
1 tablespoon smooth French mustard
freshly ground black pepper, to taste
Serves 4

Directions

Using a fork, mix all the honey mustard dipping sauce ingredients together in a small mixing bowl and set aside.

Remove the outer leaves of the lettuce and set aside (you will need about 12 leaves). Shred the rest of the lettuce along with the carrots, and combine with the tomatoes, yellow (bell) pepper and pea shoots in a large mixing bowl.

Rinse the sunflower seeds and put them in a food processor with the parsley, celery and spring onions/scallions. Add the soy sauce and the lemon juice and pulse until smooth.

To build the rolls, layer about two tablespoons of the sunflower seed mixture in the bottom of each leaf and top with a generous amount of the shredded vegetables. Serve alongside the dipping sauce – you should be able to easily pick up and roll the edges of the leaves around the filling to dip in the sauce.

Nutty Nougat Cups

I used to love store-bought candy — and you probably grew up with your favorites, too. Now, I harness the nostalgia as inspiration to help me create new treats. This is a reimagination of a chocolate bar I used to adore, this time in cupcake form.

Ingredients

1 cup chopped dark/bittersweet chocolate
1/2 cup nuts of your choice, roughly chopped

Nougat

1 cup almond meal
1/4 cup tahini
1/3 cup coconut sugar
2 tablespoons coconut oil
1/2 teaspoon pure vanilla extract

Caramel

1 cup dates
1 tablespoon coconut oil
disposable piping/pastry bag (optional)
6 hole muffin pan, lined with foil cupcake cases

Makes 6

Directions

To make the nougat, put all of the ingredients in a food processor and blend until smooth. Fill the muffin cases about one-third full and put in the freezer to set for 20 minutes.

To make the caramel, soak the dates in 1 1/2 cups of water for at least two hours, or ideally overnight. Drain the dates in a colander, then put in a food processor with the coconut oil. Blend until smooth and pour into a piping/pastry bag or a sandwich bag.

Cut the bottom corner off the piping/pastry or sandwich bag and squeeze a circle of caramel into each cup.

Melt the dark/bittersweet chocolate by putting it in a heatproof bowl set over a saucepan or pot of simmering water. Take care not to let any water splash into the melting chocolate as it will seize up. Alternatively, put the chocolate in a heatproof bowl and heat it in the microwave in bursts of 30 seconds, stirring between each burst of heat. Chocolate burns very easily so make sure you clean the sides of the bowl down as you go.

Pour the melted chocolate over the caramel and top with crushed nuts.

Freeze again for at least 15 minutes, until set.

Jenna Zoe

Jenna Zoe is a chef and nutritionist who is the author of Plant Based Paleo. Recipes and photos are from Plant Based Paleo, published by Ryland Peters & Small and used with permission.

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Superfoods are simply the most nutrient-dense, benefit-rich foods found in nature.

Per calorie, these foods offer exceptionally high quantities of healthy goodness; and when you incorporate these special ingredients into recipes, they help you get the most goodness out of each and every bite you take. Superfoods are the perfect example of “not all calories are created equal,” in the very best sense. Eating super foods leads to long-term satiation and satisfaction.

Some superfoods have become almost staples, or at least more familiar to most of us, such as hemp seeds (which can be added to smoothies or mixed in a variety of foods) and acai (which has inspired shops offering bowls made with a base of this tropical fruit. Spirulina is another superfood long beloved by health food advocates; here I suggest adding it to a satisfying peppermint pattie recipe perfect to serve to friends and family over the holidays.  Other anti-oxidant rich super foods now receiving more attention include the colorful dragon fruit and maqui berry. Try super charging any of your meals with some delicious superfood recipes.

Dragonfruit

Dragonfruit (also known as pitaya) is a relative newcomer on the superfood scene, but is quickly gaining a major following. Believe it or not, dragon fruit is the fruit of a cactus. There are two types that are most often sold for edible use: one with a white interior and one with a fuchsia interior. Choose the white and you’ll be gravely disappointed with a weak, watery flavor, but it does have a unique white and black-spotted inner aesthetic. But choose the pinkish-purple variety and prepare to enjoy a whirlwind of tastes, ranging from sweet and tangy to floral and nutty.

Dragonfruit is a balanced snack, high in fiber and full of abundant micronutrients including Vitamin C its sweet flesh and some protein and healthy Omega 3 fats in its crunchy edible black seeds. In addition, the pink variety is especially high in antioxidants, including heart-healthy lycopene. Use frozen dragonfruit packs in smoothies, or munch on dried dragon fruit slices (sold at natural food stores) and toss them into salads, desserts, sushi wraps, and morning breakfast bowls.

Hemp

The recently evolving laws in the US may have sparked some of the recent interest in hemp but don’t be confused: while hemp and marijuana are botanically in the same family, the edible variety of hemp sold at grocery stores does not contain THC, does not make you high, and does not trigger a positive result in drug testing. 

In terms of nutrition, hemp foods are one of the best plant-based sources of protein (containing all the essential amino acids), while simultaneously supplying omega fatty acids, fiber, antioxidants, and minerals such as iron. In terms of flavor, hemp seeds have a mild nutty taste, similar to sunflower seeds, with a pleasantly soft chew. For more concentrated protein, use a hemp protein powder, which is fantastic whipped into smoothies or mixed into baked goods as a partial flour replacement.

Spirulina

One of my personal favorites, this blue-green algae may not sound like the sexiest ingredient, but one look at its benefits and it’s easy to understand why spirulina is the gold standard of edible greens. With 2,800% more beta carotene than carrots, 3,900% more iron than spinach, 600% more protein than tofu, and 280% more antioxidant potency than blueberries, these impressive nutrients mean spirulina is absolutely invaluable for skin protection, immune function, cardiovascular health, and cellular function. And of course, some people love spirulina just for its energizing effects. For maximum nutrition, use spirulina in low-heat or raw applications, such as smoothies, dips, desserts, and snacks.

Acai Berries

Creamy, with truly unique flavor notes of berries and chocolate, and one of the most amazing beauty superfoods around? It doesn’t take a genius to understand why acai is so loved. Acai is a berry that has enjoyed a longstanding reputation in Brazil as a prime energy food, and has now taken over many an Instagram feed in the form of elaborate smoothie bowls. Rich in protective anthocyanin antioxidants, and a good source of monounsaturated and even Omega 3 fats, acai provides a tapestry of nutrition that makes our cells thrive.

Although unsweetened acai packs are great for making homemade acai bowls, I like using acai powder for more versatility in recipes, such as desserts, snacks, or in sauces and dressings. If you’re buying a pre-made acai bowl, watch out for excess sugar that’s often added liberally, which can negate many of acai’s healthy benefits.

Maqui Berries

Not that foods are in competition with one another but a fact is a fact: maqui berries are currently ranked the world’s number one antioxidant-rich food (based on their soaring ORAC score). This rating is primarily due to their massively high levels of heart-healthy, anti-aging anthocyanin antioxidants, which is also what makes these dark purple berries appear almost black. Add their high Vitamin C content, fiber, and low sugar, and it’s easy to see what makes these berries such a well-rounded superfood.

Indigenous to Patagonia, you can find maqui in powdered form in health food stores in Los Angeles. While maqui doesn’t have a strong flavor (it’s like a very faint blueberry) it is an especially fun ingredient to add to things like smoothies, juices, or pale desserts, as everything it touches turns bright purple.

Recipes

Every Berry Smoothie Bowl

Well, almost “every berry” is in this smoothie bowl. In essence, it’s a low-sugar cross between a smoothie and an acai bowl, with tons of berry varieties (including acai) mixed in, to offer a broader spectrum of antioxidants. You can make this wonderfully creamy, refreshing, and exceptionally energizing smoothie bowl in about the same amount of time it takes to prepare a bowl of cereal. If you really want to go to town, sprinkle the top with more fruit, cacao nibs, nuts, seeds, or even chopped herbs like mint or basil.

MAKES 1 BOWL / 1 SERVING

1 cup frozen mixed berries (raspberries, blackberries, etc.)

1?3 cup vanilla coconut yogurt or yogurt of your choice

1?3 cup unsweetened almond milk

1 tablespoon acai berry powder

2 tablespoons dried white mulberries

1 teaspoon vanilla extract

½ cup of toppings (such as granola, fresh chopped fruit, dried berries, nuts and seeds, cacao nibs, mint or basil, etc.)

Blend the frozen berries, yogurt, almond milk, acai berry powder, dried mulberries, and vanilla extract until smooth. Pour the mixture into a serving bowl, and decorate with desired toppings. Serve immediately.

SUPERFOOD BOOST: Blend 1/4 teaspoon of camu berry powder into the smoothie base for extra Vitamin C, or use 1 teaspoon maqui berry powder in place of the acai berry powder. You can also incorporate some greens by blending in a handful of spinach leaves or 1/2 teaspoon wheatgrass powder, without ever tasting (or seeing) the difference.

Maqui Parfiat with Popped Amaranth

Popped amaranth enhances recipes with a satisfying, nutty note without adding many calories. I sprinkle it on just about anything—sweet or savory—for both a flavor and a protein boost.

MAKES 2 PARFAITS / 2 SERVINGS

12 ounces unsweetened vanilla coconut yogurt, divided

1½ teaspoons maqui berry powder

Yacon syrup or maple syrup

1 cup fresh chopped fruit (such as peaches, plums, or mango)

3 tablespoons popped amaranth (recipe follows)

In a small bowl, whisk together six ounces of the yogurt with the maqui berry powder. Mix in a touch of syrup to taste. If you’re assembling the mix as a parfait, layer the maqui yogurt, vanilla yogurt, chopped fruit, and popped amaranth in small glass jars, and drizzle a little syrup over a couple of the layers in each to create a striped effect. Alternatively, divide the vanilla yogurt into bowls, spoon the maqui yogurt in the center, and scatter the fresh fruit, amaranth, and additional syrup on top.

Popped Amaranth

The first batch of popped amaranth can be a little tricky—you may need to slightly adjust the flame or temperature on your stove if the amaranth isn’t popping quickly or if the grain is burning. The best advice is to have a very, very hot pan, or else the amaranth will not pop.

MAKES 2 CUPS

½ cup amaranth

Heat a large pot over very high heat—wait until the pot is very hot before you begin. Keep a bowl for the amaranth on

standby.

Pour a tablespoon of the amaranth into the pot. The amaranth should begin to pop within a few seconds. Stirring constantly, let the amaranth pop as much as possible, and when the popping slows or the grains begin to brown, pour the amaranth into a bowl. Place the pot back on the stove, and repeat with the remaining amaranth, 1 tablespoon at a time. Store in an airtight container.

Peppermint Patties

with superfood spirulina

Disks of soft and sweet minty magic enveloped in dark chocolate . . . yes, please.

MAKES 24 PATTIES / 12 SERVINGS

1 cup dried shredded coconut (unsweetened)

¼ cup agave nectar

1½ teaspoons peppermint extract

6 drops liquid stevia

½ teaspoon spirulina powder

1 batch basic superfood chocolate

In a food processor, combine the coconut, agave, mint extract, and liquid stevia. Process for several minutes, until the coconut has broken down and a coarse paste has formed. Add the spirulina and process to mix in. Stop the machine and form the mixture into a ball. Line a flat surface with a one foot-long piece of plastic wrap. Place the peppermint ball in the middle of the wrap, along with any excess oil that may have separated in the bowl, and cover the ball loosely with a second piece of plastic wrap. Use a rolling pin to flatten the ball into an even ¼-inch-thick slab. Use a 1½-inch diameter round cookie cutter to cut the dough into rounds. Place the rounds on a plate lined with parchment paper. pumpkin any excess dough, flatten it again, and form it into rounds to use up all of the dough. Cover it loosely, and freeze for 30 minutes.

Once the patties are chilled, melt the chocolate gently in a small saucepan over very low heat. When the chocolate is fully liquefied, remove it from the heat. Leave the chocolate in the warm pan—if it begins to solidify, simply place it over very low heat again to remelt.

One at a time, place a cold patty on top of a fork. Submerge the patty in the melted chocolate, then quickly remove. Tap the fork against the pan to shake off any excess chocolate and transfer to a large plate. Repeat with the remaining patties. If there is any chocolate left over, drizzle it on top of the patties to create decorative stripes. Return the patties to the freezer, and freeze until the chocolate has set, 20 to 30 minutes. The patties will remain solid at room temperature but will soften, and are best when served cold. Wrap the patties and store them in the refrigerator, where they will keep for several weeks.

TIP: If you don’t have a small cookie cutter on hand—use a bottle cap instead! Or, simply use a knife to slice the “dough” into 1 1/2-inch squares.

Basic Superfood Chocolate

This recipe appeared in my first book, Superfood Kitchen, and remains a standby recipe for all kinds of superfood treats. To keep the chocolate fully raw, you can use a double boiler to gently melt the cacao butter, but the method below is much quicker and just as gentle.

Makes 4.4 ounces (by weight ) / 4 servings

1?3 cup solid cacao butter, chopped into shavings

5 tablespoons cacao powder

Dash sea salt

2 tablespoons agave nectar

Heat a small saucepan over very low heat. Add the cacao butter and stir to slowly melt into a liquid. The moment all of the shavings have melted in the saucepan, remove it from the heat.

Add the cacao powder and salt to the mixture, and use a whisk to thoroughly mix the ingredients. Whisk in the agave nectar. To keep the chocolate warm for dipping, leave it in the warm pan—if it begins to solidify, simply place the pan over very low heat to remelt the  chocolate. Or if you want to use the chocolate later, pour it onto a ceramic plate and leave it in the freezer for 30 minutes until it has hardened, then use a dull knife to snap off shards of chocolate. Place them in a resealable container or bag until you are ready to use the chocolate again.

Dragonfruit Sushi Rolls

With their dramatic presentation, these sweet and savory sushi rolls showcase well-balanced flavor in an exotic form.

Serves 4-6

1 package dragonfruit slices (Navitas Naturals has bags of dried dragon fruit)

¾ cup black (forbidden) rice

1 Tbsp coconut sugar

1 Tbsp rice wine vinegar

¼ tsp sea salt

1 large avocado, pitted and peeled, cut into ¼-inch-thick slices

4 sheets nori

For serving:

soy sauce

wasabi paste

pickled ginger

Place the dragonfruit slices in a bowl, and cover with water. Let soak for 10 minutes. Drain the water and set the dragonfruit aside.

Rinse the rice. In a small saucepan, combine the rice with 1½ cups, cover, and bring to a boil over high heat.  Reduce heat to a low, and cook for 25-30 minutes or until water is absorbed and rice is tender. Remove from heat and let sit for five minutes, then mix in the coconut sugar and vinegar. Refrigerate until rice cool enough to handle.

Use the nori sheets to roll ingredients into cut sushi rolls, using pieces of avocado and dragonfruit as the filling (dragonfruit may be cut in half if desired. Arrange on a serving plate and serve with soy sauce, wasabi, and plenty of ginger.

Cucumber Dragonfruit Salad

Light, delicate, and vibrant, this simple starter salad is as eye-catching as it is refreshing. Note that sesame oil has a strong flavor, so you’ll only want to use just a light drizzle for serving.

Makes 4 servings

1 cucumber

1 tsp rice wine vinegar

1 tsp tamari

2 cups mixed baby greens

½ cup fresh mint leaves

12 dragonfruit slices, cut into thin strips

toasted sesame oil, for serving

Using a mandaline, slice the cucumber into paper-thin rounds. Transfer to a small bowl, and gently toss with rice wine vinegar and tamari. Set aside for five minutes to allow the cucumber to marinate and crisp.

Divide the baby greens amongst four serving plates. Top with marinated cucumber, mint leaves and dragonfruit slices. Drizzle with a few drops of sesame oil, to taste, and serve.

Smoothie Bowl, Parfait, and Peppermint Patties Reprinted with permission from Superfood Snacks © 2015 by Julie Morris, Sterling Publishing Co., Inc. Photography by Oliver Barth

Julie Morris is a superfood chef and the best-selling author of cookbooks including Superfood Kitchen, Superfood Smoothies, and Superfood Snacks: juliemorris.net

Photos by Oliver Barth: zariastudios.com

Julie Morris

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Blueberries, dark leafy greens, broccoli, and avocados are dense in essential phytonutrients that feed your brain in small caloric packages. They also provide the enzymes necessary for efficient digestion. Because the brain utilizes only 25 percent of calories consumed, enzymes are critical in getting the most from those sources.

Apples, melons, and apricots along with broccoli, mushrooms, and spinach offer low-glycemic complex carbohydrates. By slowly breaking down into simple sugars, they trigger a steady stream of energy rather than a surge followed by a plunge. That’s important for maintaining balanced neurotransmitter levels. Other complex carbohydrates can be found in a variety of nuts, seeds, and whole grains.

Nuts, seeds, cacao, maca root, green tea, avocados, and leafy green vegetables are great sources for non-animal protein and omega-3 fatty acids. “Good” or “healthy” omega-3 fatty acids keep blood vessels in your brain free of blockages while balancing sugar and dopamine levels and stimulating serotonin production. A diet replete in omega-3 fatty acids can ward off depression. It can be a positive mood-changer. In short, your brain needs fat to function!

Advice from the Chef

To boost your brain:

• Keep your brain in mind by choosing healthy fats that fuel development and optimal functioning.

• Incorporate superfood treats such as Moxie Bars into your daily menu. These little squares will help power you mentally through the day.

• Use grains sparingly. When choosing them, gravitate to options such as quinoa, which is technically a seed, to maximize the whole-grain nutritional value.

• Enjoy green smoothies instead of juice. By replacing a banana with greens and avocado, you’ll get the additional fat and chlorophyll necessary to power your brain while slowing down the sugar effects of other fruit.

• Put raw cacao in your next smoothie. Use it to help unleash your creativity and feel-good emotions.

• Add the superingredient E3Live to coconut yogurt in the morning. This intense green will help stimulate focus and turbocharge your brain.

Affirmations for Brain Health

Author Louise Hay put it best when she wrote: “The glass is both half-full and half-empty depending on how you choose to look at it. There are literally billions of thoughts you can choose to think.” My challenge: Select the thoughts that move you forward. Use positive affirmations to bolster your new dietary path, and change—for the better—the way you perceive, deal with, or take on life.

• To counter anxiety: “I love and approve of myself. I trust the process of life. I am safe.”

• To stay on track with your diet: “I know that eating these new foods will be good for my mental well-being.”

Blueberry no-bake coconut cookies

These recipes are excerpted from Jenny Ross’ Healing with Raw Foods, published by Hay House. hayhouse.com

Jenny Ross

Jenny Ross is the owner and executive chef at the living foods restaurant group 118 Degrees in Costa Mesa. She is the author of books including Healing with Raw Foods and Raw Basics and can be found online at jennyrosslivingfoods.com and 118degrees.com.

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I’ve heard it said that every plant is a medicine for something, whether the healing quality comes from its beauty, flower, smell, root, bark, leaf, or seed. Plants, in their many varieties, forms, and preparations, assist with the holistic well-being of our physical, mental, and emotional health.

Water Wisdom Salad

Tossed and Tenderized Deep Greens

Green Garden Soup

Italian Herb Tomato Sauce

Salsa

Aaron Ash is the founder of Gorilla Food in Vancouver, Canada; when he lived in Los Angeles, he was a personal chef to Mike-D of the Beastie Boys. gorillafood.com Recipes are from his book Gorilla Food, published by Arsenal Pulp Press, used by permission of the publisher. arsenalpulp.com

Aaron Ash

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As a passionate cook, raw food has always intrigued me; I love to experiment with new techniques, textures, and tastes. When I first discovered raw food years ago, I discovered that I was already practicing a 50 percent raw food lifestyle. I took a four-week certification course in Bali, running in parallel with a yoga teacher training. It was exactly what I needed because it gave me the opportunity to dive into the world of raw and living foods, meet amazing people, and understand that a healthy diet was a simple way to cultivate balance.

When I was young, I traveled around the Mediterranean. My cooking has been influenced by the dishes I tasted during those adventures: I love to use spices such as cumin, coriander, and cayenne pepper. It is important for me that my recipes are tasty enough to encourage people to engage in a gourmet raw food lifestyle.

Try these healthy dishes. The fattoush salad, tabbouleh, red gazpacho, and avocado soups are perfect recipes for the summer—they’re fresh, vibrant, and full of flavor.

Emilie McBride is the author of The Raw Food Beginner’s Deck, published by Deckopedia. She is a passionate cook whose recipes are inspired by Hippocrates, “Let food be thy medicine and medicine be thy food.” She defines Raw as living foods full of enzymes and higher nutrient values vital to healthy digestion and strengthening the immune system. deckopedia.com/the-raw-food-beginner-deck.html

Emilie McBride

Emilie McBride is the author of The Raw Food Beginner’s Deck, published by Deckopedia. She is a passionate cook whose recipes are inspired by Hippocrates, “Let food be thy medicine and medicine be thy food.” She defines Raw as living foods full of enzymes and higher nutrient values vital to healthy digestion and strengthening the immune system. deckopedia.com/the-raw-food-beginner-deck.html

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