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.

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.

LA YOGA: What inspires your work with and commitment to ocean conservation issues?

Brock Cahill: I am so in awe of our ocean. The ocean is the only source of life anywhere in this galaxy, or for as far as the eye can see— at least, as far as we know. Yet, we know less about the sea than we do of outer space. Now is the time for the age of innerspace exploration and preservation. If we were able to focus all the genius, imagination, and know-how, along with the finances and resources of space exploration, into the realm of oceanic conservation and into protecting this extremely unique body of water that makes the delicate balance of life possible, we would have the opportunity to safeguard the existence of the human race and all the other species with whom we share this globe. If the oceans go down, we all go down.

LA YOGA: Why found Kurmalliance?

Brock Cahill: During the catastrophic Gulf oil spill that erupted nearly six years ago, I saw a direct need to get involved and in doing so learned a lot about organizations. I wanted to create an organization and a movement that operated in a different way. We believe in direct action and we believe that every donation, be it time or money, go directly into service of Mother Ocean. No one takes a salary. We don’t rent office space. Participation is volunteer-based, and we work for the ocean.

LA YOGA: What is something surprising you learned about turtles as a result of this work?

Brock Cahill: The most surprising thing that I have learned about sea turtles is how little we actually know about them. We are learning more and more about the threats they face in their battle to survive, such as plastic pollution, incidental by-catch of the fishing industries, human poaching, habitat degradation, and a drastically changing seascape and climate. But there is much more to learn including migratory patterns, social interaction, and mating habits. My favorite fact about these cute little sea amigos is that the females return to the beach upon which they were hatched to lay their eggs. That means after circumnavigating the globe and the high seas, their highly tuned sense of direction and magnetism draws them back to their place of origin to complete the cycle of life.

LA YOGA: What other nonprofit organizations do you collaborate with and contribute to?

Brock Cahill: Sea Shepherd, Sea Turtle Restoration Project, Pretoma, United Conservationists, Blue Mind and Dr Wallace J Nichols.

LA YOGA: How do you see your yoga practice integrating with your commitment to activism?

Brock Cahill: Yoga practice is a fertile training ground to learn how to stand for what you believe in: to develop the courage, confidence, strength and stamina to turn obstacles into opportunities and rise to meet them. Some people believe that yoga is preparation for meditation. I believe that yoga is preparation for activation!

Change is a very uphill slope so we need all of our systems to be operational. It is imperative that body, mind, and soul be in the most effective and unified states. I have found no more complete way to do this than the practice of yoga.

LA YOGA: Who are your heroes or role models on this quest?

Brock Cahill: Jacques Cousteau, Randall Arauz, Todd Steiner, Rob Stewart, Captain Paul Watson, Wallace J Nichols, Sylvia Earle, Archie Carr, Ingrid Visser, Seane Corn, Martin Luther King Jr, Gandhi, and Malcom X, just to name a few.

LA YOGA: What are some films that have had a positive impact on promoting this message?

Brock Cahill: Sharkwater, Revolution, Racing Extinction, Blackfish, Cowspiracy, and Fuel.

LA YOGA: What advice would you give to people who would like to put their environmental commitment into action? Where is a good place to begin?

Brock Cahill: Go vegan! We can effect more environmental change on the dinner plate than in any other way. Even Einstein, back in his day, recognized that the only way for the human race to survive on this planet is to transition to a plant-based diet. We have a population problem with severely diminishing resources.

Even if it seems impossible to be fully plant-based, cut the seafood out of your diet. We need to give the oceans a break and a chance to heal. If the health of the seas and the planet are not enough motivation, perhaps your own health and that of your loved ones will be? The oceans have become a toxic dumpster, and the fish are so polluted, and fished so unconsciously, that eating them is truly asking for trouble.

LA YOGA: What is something that people can do in their everyday lives to make a positive difference on our ocean ecosystem?

Brock Cahill: Pluckfastic! Choose to refuse single-use plastic. It is in no way sustainable to create something that lasts forever to use for only five minutes.

And to be clear, just because something is recyclable does not mean that it is recycled. A huge percentage of these recyclable materials ultimately end up in the ocean. I pull recyclable crap out of the water every day.

There are alternatives so make it a game! For example, give yourself five points for choosing the chips in a paper bag. Give yourself 10 points for asking the server at the restaurant, for “No straw, please.” Find new ways to buy bulk. Bring your own bag, bottle, to-go cup or container with you. Give yourself two points for every save you make. And remember that your vote and your dollars do count, even more so at the cash register than in the Presidential polls.

Learn more about Brock Cahill’s work at The Sea Change Agency.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post Brock Cahill and his Seagoing Activism appeared first on LA Yoga Magazine - Ayurveda & Health.

When Chef Roberto Martin began his training at the Culinary Institute of America, if you had told him that one day he’d be at the helm of a vegan cafe and bar—he might not have believed you. His formerly omniverous self should not fear: This plant-based indoor/outdoor location with a full bar, stellar organic wine list, vibrant happy hour, and hip design (with reclaimed materials) is an eatery any chef would be proud to captain.

Let’s talk about the food. Chef Martin has brilliantly created a selection of menu items that offer familiar flavor combinations but with creative combinations. Many of the recipes were inspired by some of Chef Martin’s family dishes, such as the ceviche nachos (with hearts of palm and chipotle aioli) and guajillo jackfruit tacos (they have just enough kick and the jackfruit has a naturally satisfying shredded taco filling texture). The American spring rolls are a dish Chef Martin refers to as his vegan double double because of the combination of the lettuce, tomato, pickle, caramelized onion, house-made thousands island and hemp seed for crunch. Chef Martin is particularly proud of the sake braised daikon scallops—yes, made with daikon.

Chef Martin committed to a plant-based diet in his own life while working as a private chef for talk show host Ellen DeGeneres. This led to two best-selling cookbooks: Vegan Cooking for Carnivores and Roberto’s New Vegan Cooking as well as tv appearances and now eLOVate.

eLOVate is between Joan’s on Third and Starbucks, facing Olympic and Tongva park. There is free parking under the mixed use building (the entrance is on Ocean Ave). Finding it for the first time takes some attention—my GPS took me to Starbucks—but it is well worth the search.

eLOVate Vegan Kitchen & Juicery

1705 Ocean Ave #111, Santa Monica, CA 90401

424-272-8700

elovatekitchen.com

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post eLOVate Vegan Kitchen and Juicery Santa Monica 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.

The post Plant-Based Paleo appeared first on LA Yoga Magazine - Ayurveda & Health.

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.

The post How to Snack to Strengthen Brain Power appeared first on LA Yoga Magazine - Ayurveda & Health.

Glendale’s Kenneth Village is a already destination for foodies, pedestrians, and yoga students (Yoga Vibe LA at the Village). Now it is a destination for the newest vegan soft-serve frozen desserts; the new shop on the block is Yoga-urt. The vibe for the location is reminiscent of the chill hangout of a yoga studio with features like the whimsical blackboard inviting fun messages at the front door and the outdoor seating area at the back. It’s no accident that the space feels like a yoga studio, and that the name riffs off the yoga/yogurt word play. Yoga-urt founder Melissa Schulman’s inspiration emerged during a year she spent taking a break from her project management career and immersing herself in her yoga practice, taking teacher training, going on retreat, working in a yoga studio…and dreaming of a yogurt bar, but not just any yogurt bar.

Melissa set her sights on dairy-free, kosher, non-GMO, organic, and delicious. Research and development for a unique set of recipes began in 2014; the team included Ayurvedically influenced chef Meredith Sarah Klein and menu and product innovator Jim Broussalian. Their creations are definitely delicious. Yoga-urt’s smooth and creamy soft serve made-from-scratch options have an almond cashew base and four strains of live probiotics. Personally, I couldn’t name a favorite, especially with flavors like peanut butter prana, salted caramel Zen, chocolate bliss, calming coconut chai, green tea tranquility, strawberry serenity, and Ganesha’s sweet greens (with kale and spinach). Toppings include superfoods like goji berries and mulberries as well as fresh fruits, shredded coconut, cacao nibs, and even vegan gummy bears. Smoothies, coffee, and tea round out the menu. Whatever part of town you usually frequent, head to Kenneth Village and try all the flavors.

VegNews Magazine lists Yoga-urt in the 8 Best Places for Vegan Frozen Yogurt.

1407 W Kenneth Road, Glendale, CA 91201

818-545-3880

yoga-urt.com

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post Yoga-urt Brings Vegan frozen desserts to Glendale’s Kenneth Village appeared first on LA Yoga Magazine - Ayurveda & Health.

Fala Me to Heaven, Fala Me To Runyon, Fala Me To KALEifornia. These are just some of the evocative names of the dishes at Fala Bar. This “always vegan, always fresh, always organic” and kosher fast food joint is located in an unassuming cafe in West Hollywood on Melrose near Fairfax. Perfect for takeout, the location also features a few sidewalk tables complete with spicy house made condiments to satisfy a casual diner’s desire for instant gratification in this innovative and delicious entry in LA’s healthy food revolution.

Gina Ragnone, Fala Bar team member and holistic health coach, curated the menu to carefully craft healthy, vegan, nut-free, mostly gluten-free (aside from pita which can be substituted with cabbage) dishes based on falafel. Before you underestimate the magic in what appears to be a simple the menu, you must taste Fala Bar. The five different varieties of falafel are made to order and also available as baked options. The original garbanzo-based recipe is spiced with cilantro, parsley, garlic, cumin, onion, and jalapenos. The spicy option adds red peppers and the crunchy variety is a simple mix with cumin, coriander, and salt. The unique sweet potato and kale falafels offer a surprising twist on a favorite high-protein plant-based comfort food.

The aforementioned Fala Me to….are the salad dishes, that feature your choice of falafel mixed with veggies such as mixed greens, mixed cabbages, Israeli salad, and humus (Heaven); or quinoa tabouli, Brussels sprouts, hummus, Israeli salad, and white cabbage (Runyon); or shredded carrots, sunflower sprouts, micro greens, humous, lemony kale, and quinoa (for KALEifornia). Don’t stop at the salads. The three falafel-based burgers are some of the best vegan options around. I’m already planning my next order and hoping to share some falafel with Gina.

Fala Bar, 7751 1/2 Melrose Ave, Los Angeles, CA 90046

323-424-7131, falabar.com

By Felicia Tomasko, RN, Editor-in-Chief of LA YOGA and President of the Bliss Network.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post Fala Bar appeared first on LA Yoga Magazine - Ayurveda & Health.

With locations in two of the city’s hottest neighborhoods (Venice and Larchmont), it comes as no surprise that Cafe Gratitude recently opened its doors in Los Angeles’ burgeoning Downtown. This third LA spot is tucked into a 4,200-square-foot corner of the Yards at One Santa Fe, a mixed-use complex in the Industrial Arts District, which, come lunchtime, teems with artists, entrepreneurs, and other creatives.

The 11-year-old brand is loved for its organic plant-based dishes named after affirmations. The intention is for the guest to order by stating “I Am…” followed by their desired dish. It’s not unusual for diners to erupt into a fit of giggles while declaring how “Fresh,” “Giving,” and “Ecstatic” they are. (Translated, that’d be an order of grilled asparagus with hempseed hollandaise sauce; ancient grain flatbread; and oven-roasted Brussels sprouts with maple miso glaze.)  Menu highlights include “Open-Hearted” buckwheat flax pancakes; “Yo Soy Feliz” portobello mushroom tostada—a tasty riff on guacamole; and new dinner dishes like the “Abundant” artisanal antipasto plate with cultured macadamia cheese and white truffle, and “Dynamic” garnet yam and cauliflower samosas.

In a first for Cafe Gratitude, Executive Chef Dreux Ellis has introduced a three-course prix fixe tasting menu that can be paired with wine or house made sodas—a concept that has rolled out to the other café locations.

While there are plenty of reasons to drive downtown these days, Cafe Gratitude keeps it grounded with the question that informs their philosophy: What are you grateful for?

Café Gratitude, Los Angeles Arts District

300 South Santa Fe Avenue, Suite A

Los Angeles, CA 90012

213-929-558, cafegratitude.com

Marina Chetner is a freelance writer based in Los Angeles.

Marina Chetner

Marina Chetner is a Los Angeles-based Australian freelance writer.

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The far most important element of raw food, or any food for that matter, is the sourcing of high quality, seasonal, local when possible, organic ingredients. Without them, you are already limiting your chances of preparing great, healthy food.  This is particularly important when working with a product like honey where quality can vary greatly depending on the source.  We always suggest getting to know your farmers, purveyors, and beekeepers.

All sweeteners are not created equal, and many of us have preferences and opinions on our sweetener of choice. Raw honey is not vegan, but we find many raw enthusiasts include it in their diets because they feel it is the healthiest choice of all sweeteners. Honey has many medicinal qualities and beneficial properties in addition to providing an energy boost. I tend to choose raw honey since I feel best after consuming.  Honey varies so much in flavor and consistency with clover honey being the most common and the most neutral in flavor. Honey is a great substitution in recipes with a lot of fruit and spices. I personally love honey in chocolate recipes, the combination creates a very intense flavor. In addition to being flavorful, it makes an excellent topical beauty treatment because of its ability to attract and retain moisture and its antibacterial properties make it a clean and safe home remedy.

Photo Credit Adrian Mueller

Blueberry Lavender Smoothie

This is a great smoothie recipe because it’s flexible for adjusting to what’s in season and available in high quality.  Any berry—even other greens—work equally well in this fragrant smoothie.

Ingredients

5 cups fresh or frozen blueberries

2 cups almond milk

1 cup spinach

1 tablespoon honey

1 tablespoon dried lavender

1 teaspoon vanilla

pinch of salt

Directions

Blend!

From Everyday Raw Express

 

Photo Credit Duston Todd

 

Juniper Mustard

Condiments are typically purchased and often incredibly easy to make.  Mustard is a great example of a product that is readily available but often awful, we decided to come up with a recipe we love, it’s phenomenal with earthy, briny dishes.

Ingredients

1/2 cup yellow mustard seed

1/4 cup mustard powder

1/2 cup honey

1/2 cup apple cider vinegar

1/2 cup water

1 tablespoon salt

Directions

Rinse mustard seeds with hot water.

Mix mustard powder, honey, vinegar, water, and salt together; add mustard seeds.

Store in a sealable glass jar.

From Plant Food

Photo Credit: Adrian Mueller

 

Cacao Mint Crémes

These are perfectly decadent and refreshing, this version of mint crèmes is very similar to a traditional peppermint pattie but without all of the refined sugar.

Ingredients

1 cup coconut flour

1 cup cashews

1/2 cup macadamia nuts

2/3 cup honey

1/4 cup mint leaves, ribs and stems removed

2 teaspoons peppermint extract

1 teaspoon vanilla

1 teaspoon lemon juice

pinch of salt

1/2 cup coconut oil, melted

1 cup chocolate maple glaze

1 cup honey

1 cup cacao powder

2 tablespoons coconut oil, melted

1 teaspoon salt

1 teaspoon vanilla

Directions

Blend all ingredients, except coconut flour and maple honey glaze, until smooth, adding coconut oil last.

In a food processor, combine coconut flour and the blended mixture.

Refrigerate until it begins to harden but is still malleable.

Once the mixture is slightly firm, roll into a log and slice into medallions.

Refrigerate medallions until very firm, and then dip in chocolate maple glaze coating. Store in the refrigerator.

Chocolate maple glaze: blend all ingredients until smooth.

From Everyday Raw Desserts

Matthew Kenney

Matthew Kenney is the author of a number of cookbooks including: Everyday Raw, Entertaining in the Raw, Everyday Raw Express, Everyday Raw Detox, Raw Food Real World, and Raw Chocolate (Everyday Raw). In Los Angeles, Matthew Kenney has the following businesses: MAKE OUT in Culver City which is fast, casual, and great for pre- and post-yoga. Plant Food and Wine on Abbot Kinney, and Matthew Kenney Culinary in Venice (this location includes month-long courses as well as shorter weekend courses and one day offerings: anyone interested in more information on our courses can contact admissions@matthewkenneycuisine.com). For more information, visit: matthewkenneycuisine.com

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A healthy heart begins with insightful nutritional choices. This health continues with the inclusion of healthy heart habits such as calming the mind through meditation, opening our heart to love, and exercising. However, making wise decisions at the table is an important place to begin. If we do not make wise decisions on our plates, the benefits of these other practices are harder to fulfill.

The X Factor of Phytonutrients

Plants utilize the energy from the sun and through extraordinary processes, create the vital nutrients that support the metabolic needs of our body. In addition to the major classes of nutrients (including fats, carbohydrates, and proteins), plants contain the X factor known as phytonutrients. These chemical compounds provide the bright colors of fruits and vegetables. They also offer clues as to their beneficial functions. Here are five foods whose phytonutrient content makes them healthy heart powerhouses.

Pomegranate for a Healthy Heart

The bright red phytonutrients in pomegranates provide this fruit with a similar color to oxygenated blood. Many studies have been conducted on the cardiovascular benefits of pomegranates and a 2014 review in Advanced Biomedical Research found that it can help prevent high blood pressure, high cholesterol and inflammation (Zarfeshany, 2014). For best results, eat the fresh pulp with seeds as the seeds contain fibers and healthy fats; watch out for added sugars found in processed juices.

Kale and Dark Leafy Greens

With their low calorie count and packed nutrient profile, kale and other leafy greens are nature’s gift. Elements found in kale have been shown to favorably influence cholesterol profiles and high blood pressure in a study published in Biomedical and Environmental Sciences (Kim, 2008). For some, the raw leaves may be hard to digest; this can be solved by massaging kale with lemon and olive oil or by cooking kale and other greens with ginger, mustard seeds, or black pepper.

Whole Oats and a Healthy Heart

Whole oats have been identified by the FDA as a cholesterol-lowering food. Incorporating whole oats daily is a good plan according to a 2014 review in the British Journal of Nutrition (Thies, 2014). Oats contain the soluble fiber beta glucan. A review of studies published in the American Journal of Epidemiology has found that dietary fiber is correlated with lower risk of health issues (Yang, 2015).

One Ayurvedic recommendation for a hot breakfast is congee, or warm cooked grain. Soaked and slow-cooked whole oats with spices such as ginger and cinnamon and soaked dried fruit are full of fiber and support the day ahead. Oats are surprisingly high in protein (more by dry weight than egg whites). Therefore, oats offer a rich plant-based protein that includes an array of other essential nutrients.

Legumes

Evidence has emerged that higher consumption of red meat in women has been linked to cardiovascular disease. Some of this evidence can be found in a study published in the Archives of Internal Medicine (Pan, 2012). Through time, we have learned that plant-based protein interventions are effective in lowering plasma cholesterol concentrations (Ferdowsian, 2009). From an Ayurvedic perspective, legumes such as red lentils or mung beans are among the easiest to digest.

Rich in fiber, legumes also provide food for the essential bacteria in our gut, our microbiome. Soaking, sprouting, and slow-cooking legumes with cumin, coriander, fennel, and ginger can decrease the digestive concerns experienced by some people when eating beans.

There is a Reason to Season

Many cultures around the world have used spice blends for added flavor to meals. Each spice has a diverse spectrum of active phytonutrients that have complementary and overlapping actions. For example, the addition of spices such as ginger, cinnamon, black pepper, turmeric, and/or coriander assists in preserving heart function. This is written about in a study published in Current Cardiology Reviews (Vasanthi, 2010). Studies have even shown an inverse correlation between garlic consumption and progression of cardiovascular disease. One example is published in the Journal of Nutrition (Rahman, 2006).

The Synergistic Effects of Food

To protect your heart on a long-term basis, a good general rule is to ensure that your plate is half-filled with fresh fruits and vegetables. And while no one food is a magic potion, each bite has a synergistic effect with all your other dietary and lifestyle choices to create the foundation for a healthy heart. The average heart beats over 2.5 billion times throughout the course of our lives. And through wise decisions, we can give this dear organ the resources to perform its loving task optimally.

Siri Chand Kaur Khalsa, MD MS

Dr Siri Chand Khalsa MD MS trained in internal medicine and has an ongoing interest in nutrition and Ayurveda. She has a primary care practice in Phoenix and writes additionally for her blog: luminousfoods.com.

www.luminousfoods.com

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Artist Lindsey Stirling

Some people are born with a talent so amazing, it seems to come from another world.  I was recently introduced to a girl with that kind of gift, and was blown away by what I discovered. Lindsey Stirling is definitely one of those people. Several years ago, I worked with the legendary guitarist, Carlos Santana, and Lindsey does with her violin what Carlos does with his guitar…makes it sing!

When I was researching her music and fans, I couldn’t believe what I found. Lindsey Stirling has more YouTube subscribers than Katy Perry or Justin Timberlake. She has racked up over 700 million views on her videos. Her 2014 album Shatter Me debuted at #2 on the Billboard Top 200, which by the way, is a staggering accomplishment, especially for an artist not signed to a major record label.

When she tours, Lindsey’s show is incredibly high-energy, as she spends the entire 90 minutes dancing, twirling, back-bending, twisting, and balancing—all while playing the violin.

Lindsey Stirling, Energy, and Dancing to EDM

All this provides a full workout for her six nights a week. Her dancers have taught her how to stretch  before taking the stage. Another pre-show warm up for her fingers is to play the scales on her violin (just like singers warm up their voice). When home, she loves to put on her headphones and run or dance around the house while listening to EDM (Electronic Dance Music) and some of her favorite artists like The Clash, Cash Cash, Skrillex, Zedd, Paramore, and Ellie Golding.

According to Lindsey, “The way you treat your body is a reflection of how happy you are. It is so important to treat it kindly.” People ask her all the time, “How do you get so much energy?” To which she answers, “I live a very healthy lifestyle. No alcohol, no drugs, no cigarettes, no fried foods, and no caffeine. I try not to pump my body full of chemicals, which just weighs you down.”

Lindsey and the Dancing Violin

If you catch  Lindsey’s live performance you will see there is nothing weighing her down; she has been nicknamed the “dancing violinist” for a reason. Be sure to pick up her latest album and her new single “Shatter Me.” You too will appreciate why I am fascinated with her music.

Sleepy Banana Muffin Smoothie

Here is one of Lindsey’s favorite ways to start her day.

All measuring and preparation is done the night before you enjoy this delectable breakfast.

Dairy-free, egg-free, gluten-free, refined sugar-free, soy-free, vegan, vegetarian

Prep Time: 5 minutes

Serves: 1

Ingredients:

•      1 cup non-dairy milk + 1/4 cup for blending
•      1 frozen banana
•      2 TBSP uncontaminated regular oats
•      1 TBSP raisins
•      1/2 tsp pure vanilla extract
•      1 TBSP raw walnuts
•      pinch of ground cinnamon

Optional toppings: coconut, raisins, walnuts, or chocolate chips

Instructions:

1.       Night before: Combine all ingredients (except the frozen banana and 1/4 cup milk) in a glass or plastic container. Stir to combine and place in fridge.
2.       Morning: Pour contents of container into blender, add banana and additional milk, blend until smooth.

More from Lindsey

Learn more about this remarkable artist at LindseyStirling.com

Lori Rischer

Lori Rischer is a music business promotion and marketing executive. In addition, she is the health & fitness spokesperson for KIIS-FM, a yoga teacher and certified yoga therapist. Rockstar Health & Fitness shares the healthy secrets of celebrities. Check out her blog at KIISFM.com keyword Rockstar or LoriRischer.com and listen to her workout playlist on icHeartRadio iheart.com/original/Rockstar-Health-Fitness.

loririscher.com

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Raw, Vegan, Dairy-Free, and Gluten-Free

I LOVE this recipe because it switches up regular guacamole with more exotic Asian flavors. Plus, it is a visually beautiful dish to get things started. Your palate and body will agree. Nutrient-dense food like this is one of the healthiest ways to eat. Nutrient density is the measure of nutrients a food contains in comparison to the number of calories. Avocados contain nearly 20 essential vitamins, minerals, and phytonutrients and contribute good fat to the diet. They are free of trans fats, cholesterol, and sodium. And that’s not all for this starter dish, y’all…we got sesame!

MAKES 4 SERVINGS

Whatcha Need

Dressing

1/4 cup sesame oil

2 tablespoons black or white sesame seeds

2 tablespoons lemon juice

1-tablespoon tamari

1-tablespoon brown rice syrup or coconut nectar

Salt and pepper

Avocado

2–3 medium under-ripe avocados, halved, peeled, pitted, and thinly sliced

1 handful micro basil or other micro herb (for garnish)

Sesame seeds (for garnish)

Coarse salt and pepper (for garnish)

Whatcha Do

Whisk all ingredients for dressing until well combined. Season with salt and pepper to taste. Fan out half an avocado per plate and drizzle with dressing. Garnish with micro basil, sesame seeds, and coarse salt and pepper. Serve immediately.

Mee McCormick is a momma, a real food master cook, an organic grass-fed cattle rancher, a bio-dynamic produce farmer, a Community Kitchen Builder, and television cooking personality. She is the author of My Kitchen Cure available on Amazon.com. Mee lives with her family on farm outside of Nashville, TN.

Staff Writer Lakshmi

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In the deep South where I live, black-eyed peas are symbolic of luck and money when eaten on New Year’s Day. Traditionally, they are made with ham bones. When I ran my first community kitchen, I used the familiarity folks have with black-eye peas to mee’ify them, creating a heart-healthy recipe.

Makes 12-15 small croquettes
Vegan, Dairy-free, Soy-free and Gluten-free.

Whatcha Need
2 cups dry black-eyed peas, soaked overnight in spring water
1/2 teaspoon sea salt
1 teaspoon coconut amino (soy-free soy-style sauce)
1 teaspoon ground cumin
2 cups safflower oil or coconut oil for light frying

Whatcha Do
Place soaked beans in food processor. Add salt, coconut aminos, and cumin. Blend until you have fine shreds of bean, but don’t blend into a pulp. The mixture will be slightly wet but can hold together. Form palm–sized croquettes with your hands.

Heat one inch of oil in a cast-iron skillet to about 350°F. To test the oil, drop in a tiny amount of the croquette mixture. If it bubbles furiously and rises to the top, the oil is ready. Do not let the oil get so hot that it smokes. You may need to make little adjustments to the heat under the oil throughout the cooking process to avoid burning the croquettes.

Place four croquettes in the oil and let fry for about four minutes on each side. Place on paper towel and drain extra oil.

* If you can’t source dried black-eyed peas, then be sure to use Native Foods BPA-free canned black-eyed peas. Strain and rinse well before putting into the food processor. Add cumin and sea salt and one teaspoon of tahini (sesame butter–it is a great emulsifier) and about two tablespoons of gluten-free breadcrumbs or almond meal. Again, don’t over-process, just pulse twice then form patties and toast them in the skillet.

Mee Tracy McCormick

Mee McCormick is a momma, a real food master cook, an organic grass-fed cattle rancher, a bio-dynamic produce farmer, a Community Kitchen Builder, and television cooking personality. She is the author of My Kitchen Cure available on Amazon.com. Mee lives with her family on farm outside of Nashville, TN.

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In addition to teaching yoga, Sommer teaches dance and writes a popular blog, yogawithsommer.com, where she shares ideas for living a greener lifestyle as well as some of her favorite vegan recipes.

Born in the late 1970s in Chilliwack, British Columbia, Sommer began ballet lessons at the age of six, but eventually lost interest. When Sommer was eleven, Paula Abdul’s riveting tap dance in the “Opposites Attract” music video reignited her interest in dancing. Her parents enrolled her in tap lessons, and quickly added jazz, ballet, and hip hop. “I was hooked!” Sommer admits.

After graduating from Simon Fraser University, Sommer worked with several contemporary choreographers and dance companies in Vancouver, including the hybrid butoh-modern dance company, Kokoro Dance. As the years passed, she spent less time performing and more time teaching.

Her dedication to her students comes naturally. Sommer reflected, “The thing I enjoy most about teaching dance is the opportunity to be a creative and supportive part of each child’s development. When I see a shy little person finally able to express themselves freely though dance, I’m over the moon!  On the other end of that spectrum, when I have a bit of a wild child come to me, I’m delighted to see them learn to calm and control themselves. I love to see my students connect to their own dance vocabulary, and the obvious sense of accomplishment it that instills in them.”

Sommer continued, “The kids I teach may not choose to become professional dancers, but if I can inspire in them an appreciation of art and their bodies, then I am proud of the job I have done.” Garri Dance Studio owner, Megan Baade enthused, “Sommer fuses her knowledge of dance, yoga, and healthy living into all of her classes. Her playful teaching style makes the learning process fun and exciting, which develops happy, dedicated young dancers.”

Sommer discovered yoga while still deeply committed to dance. “My first exposure to yoga was Ali McGraw’s Yoga Mind & Body, led by Erich Schiffmann. I remember following that tape in our living room and yearning to connect with something deeper.” Sommer truly fell in love with the practice when she found her teacher, Eoin Finn. “He lit that fire in me and inspired me to commit to my practice and start on my path of growth and exploration. Eoin used to run amazing classes out of a place in Vancouver called Kits House – like a community hall. The classes were dubbed ‘all levels, all good’. His classes were such a full experience, he would have us laughing one moment, then experiencing tender sweetness the next, uncovering something profound, and then laughing again!”

She continued, “When my husband Rich and I first moved to LA in 2009, I started practicing at Yoga Blend and it started to feel like a second home. I took the 200-hour teacher training with owner, Christy Marsden, in January of 2010. She became a dear friend, teacher and mentor; by January, 2011, I was teaching my first class at Yoga Blend. I’m now approaching my third anniversary as a yoga teacher there.”

Marsden was quick to share her mutual respect and love for Sommer, “Yoga Blend is dedicated to creating community and Sommer is a huge part of that vision. She is funny, charming, sincere, a delight to be around, and an excellent teacher.”

Sommer explained what she loves about teaching yoga, “It’s an honor to create an environment of support at the yoga studio; a place where we can set aside our gadgets and worries and plug into something deeper that truly feeds us. I love that each person who comes to my class has made a conscious decision to be there.” She added, “It’s such fun to be the orchestrator of adult playtime. There’s often lots of laughter. I love creating my own class playlists, and I’ve heard that I often surprise my students with my song choices,” laughed Sommer.

During my first class with her, I couldn’t help but smile at the descriptive mental pictures she creates to coax the class into various poses. “Imagine you have a big red clown nose, and you’re drawing little circles in the air with it.” Or my favorite, “Move through your sun salutation as though you were inside a lava lamp.” She explains, “I love to use imagery and analogy and found this amazing book, Dynamic Alignment through Imagery, by Eric Franklin. He is a dancer/choreographer who studied visual imagery to improve human alignment and movement. I started thinking about the subtle energy within postures and how to engage the mind in the body’s movement. That and incorporating the breath are the essence of yoga.”

Sommer met her handsome actor/writer husband, Rich, while still in college in Vancouver. They married in January 2009, and Rich started traveling to Los Angeles in pursuit of work. During one of his prolonged absences, Sommer began to explore vegetarianism and veganism. She explained, “My sole companion when my husband was away was our Australian Shepherd, Hudson. A question began to arise in me: Why do I love one animal but eat another? Vegetarianism was familiar territory – my mom has been a vegetarian since before I was born, and I spent my teenage years as one. Now, as an adult and a spiritual seeker, I have come back to this issue with a different perspective. I have decided to try to live my life as an ethical vegan.”

Rich is now also a vegan and both of them share a commitment to help out in the Los Angeles community: Rich has participated in Farm Sanctuary’s Walk for Farm Animals for the past two years, while Sommer has led the “Free to Breathe” campaign in 2011 and the 2012 Yogathon for the National Lung Cancer Partnership. This past year, Sommer led a group of volunteers from Yoga Blend during the Great L.A. River Cleanup, which turned out to be lots of wet, muddy fun!

Sommer still visits Vancouver often, and enjoys connecting with her friends, family and former dance students. When she returns home to sunny Los Angeles, she appreciates returning to her own yoga practice, her teaching and precious time at home.

Find Sommer’s recipe for “The Bomb” Kale Ceasar Salad here.

Jayne McKay is a writer, photographer and an award-winning documentary filmmaker. When she isn’t working on her new film about travel, Jayne loves to hike, read, explore and enjoy her daily yoga practice.

Staff Writer Lakshmi

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The expanding vegan/vegetarian restaurant chain, Veggie Grill, is now serving Encino, making it the first location in the Valley and the ninth in LA County. “We have had many requests to open a restaurant in the San Fernando Valley and feel the area is a natural fit for us,” says Chief Energizing Officer Greg Dollarhyde.

Right along Ventura Boulevard, vegans, vegetarians, and meat lovers alike are welcomed by a friendly staff providing excellent customer service. The popular chain features a flavorful variety of 100 percent plant-based soups, salads, burgers, hot sandwiches, home-style plates, desserts, and organic teas, all made fresh to order. “Since many of our guests are omnivores, our menu is developed with this in mind,” says Dollarhyde. “We have always focused on creating delicious plant-based meals that are appealing to both vegetarians and omnivores.”

Veggie Grill’s signature “chickin” items like “Chill Out Crispy Chickin’ Wings,” the “VG Rollers,” and the “Crispy Chickin’ Plate” have become instant personal favorites. It’s easy to forget you’re eating “fake” chicken.  The “Santa Fe Crispy Chickin’” sandwich and the “Buffalo Bomber” for spicy palates are bestsellers among non-vegetarians. The “All Hail Kale” salad is a must-try. Whatever you choose on the menu, rest assured that all items are meatless, dairy-free, eggless, cholesterol-free, and without animal or trans fats. Not only healthy and tasty, the vegan food at Veggie Grill is also affordable.

Veggie Grill Encino

16542 Ventura Blvd.

Encino, CA

Veggiegrill.com

Melissa Chua is a Los Angeles-based writer who enjoys arm balances, inversions and CrossFit. M.chua13@gmail.com

Melissa Chua

Melissa Chua is an LA-based writer who enjoys inversions and playing around with arm balancing poses. m.chua13@gmail.com

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Gulten-free, raw, organic, and vegan, some might say that Lydia’s Organic is the healthiest food around. This Raw Green Gazpacho is served best with Lydia’s New Rawkin’ Beet Chips.

Yields 3 qts of soup

Ingredients: 

2 ripe tomatoes (in winter, add 1/4 sun dried tomatoes)

4 celery stalks

2-3 peeled cucumbers

 2 red peppers

1/2 red onion

1 garlic clove

1/4 cup lemon juice

1/2 bunch cilantro

½ tbs cayenne

1 tbs tamari

1/2 tbs oregano

1/2 tbs salt

¼ cup olive oil

3 cups water

Directions: 

Wash all bulk ingredients well.

Cut, dice and lightly marinate the bulk ingredients to bring out their flavor.

Let the mix of ingredients for the gazpacho sit for an hour then start mixing it with the water little by little in a food blender. The friction of the blender makes the temperature rise a little, this helps the flavors blend, but it is still considered raw. Do not over blend!

When all of the gazpacho soup ingredients are mixed together, you can add more water to achieve your desired consistency.

Add the cayenne, tamari, salt, olive oil and lemon juice to the mixture and blend in one last time.

Serve cold.

Lydia recommends Lydia’s Rawkin’ Beet Chips.

You can also serve with chopped celery, jicama sticks, sliced cucumber, dark leafy greens or other veggies.

Lydia’s Organic is an internationally distributed product line comprised of all organic, vegan, raw, dehydrated healthy eats and treats. Catch Lydia’s Organic truck at the upcoming Bhakti Fest in Joshua Tree. To buy products online, visit Lydiasorganics.com

Lydias Organics

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Waheguru Singh Khalsa

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The 30-Day Vegan Challenge

Creamy Leek Polenta Recipe

The Buttery texture of the leeks and soft extra of the polenta culminate in creamy perfection.

Ingredients

2 tablespoons nondairy butter (such as Earth Balance), divided
3 large Leeks (white and pale green parts only), thinly sliced and diced
2 cups (or more) water
2-1/4 cups vegetable broth
1 cup coarse cornmeal (polenta)
1/2 to 3/4 cup nondairy milk (almond, soy, rice, hemp, oat, hazelnut)
1 teaspoon salt, added gradually (and you may not use all; depends on your taste)
Freshly ground pepper, to taste

Directions

Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat.

Add the leeks, and stir to coat. Cover and cook until leeks soften, stirring occasionally, about 10 minutes.

Add the water and broth, cover, and bring to a boil. Slowly pour in the polenta, whilte whisking simultaneously. Whisking is essential, or the cornmeal will clump up.

Reduce the heat to medium-low, and cook until the mixture is thick and creamy. At this point, you’ll want to switch to a wooden spoon, stirring often. As it beings to thicken, add some of the milk, stir and continue cooking. Add about 1/4 teaspoon salt. Continue stirring, cooking, and adding more milk and salt, until you’ve got a creamy mixture.

Remove the saucepan from the heat, and stir in the remaining tablespoon of nondairy butter. Season with salt and pepper, to taste, and divide the polenta among plates.

Serves 4 to 6

Serving Suggestions

I love the combination of mushrooms and polenta, and the chewy extra is a nice foil to the creamy polenta. Slice up some brown cremini, shitake, or porcini mushrooms, saute them in a little olive oil with some tamari, and add to the top of each surveying of polenta.

Leftover Suggestions

One of the brilliant things about polenta is that it sets up once it starts to cool, so whatever creamy polenta you don’t finish can be poured into a serving dish and stored in the fridge overnight (or for a couple days) to set up. Then, you can cut it into squares and fry, bake, or grill it (or just heat up using your favorite method).

Gluten-free, wheat-free, soy-free (if using soy-free Earth Balance and milk), tree-nut-free, peanut-free

*NOTE: If you want to make it oil-free, you can eliminate the Earth Balance completely (saute the leeks in a tablespoon of water instead.) The Earth Balance definitely adds more creaminess and salt, so adjust accordingly.

Recipe from Colleen Patrick-Goudreau’s 30-Day Vegan Challenge. For more information on the 30-Day Vegan Challenge and recipes, visit: The30dayveganchallenge.com

Colleen Patrick-Goudreau

Recipe from Colleen Patrick-Goudreau’s 30-Day Vegan Challenge.

www.The30dayveganchallenge.com

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The 

Vegan Lemon Poppy Seed Muffins

Sweet enough for dessert, flexible enough to be sweetened less and served for breakfast, this is a favorite muffin of mine that is also the perfect accompaniment to a tea party or coffee klatsch.

Ingredients

3 tablespoons ground flaxseed (equivalent of 3 flax eggs)

1/2 cup + 1 tablespoon water

3 cups all-­purpose or whole wheat pastry flour

1-­1/4 cups organic granulated sugar

1-­1/2 teaspoons baking powder

2 tablespoons lemon zest (from the 3 lemons you use for the juice below)

2 tablespoons poppy seeds

1 teaspoon salt

1 15-­ounce can coconut milk

1/3 cup fresh lemon juice (from 3 lemons)

3/4 cup canola oil or melted nondairy butter, such as Earth Balance

1-­1/2 teaspoons vanilla extract

Directions

Preheat oven to 350 degrees. Lightly oil one or two muffin tins.

In a blender or food processor or in a bowl using an electric hand mixer, whip the flaxseed and water together, until you have a thick and creamy consistency. The result should be rather gooey. This can all be done by hand, but a food processor/hand mixer does a better job in about 1 minute.

In a large mixing bowl, stir together the flour, sugar, baking powder, lemon zest, poppy seeds, and salt.

Create a well in the center of the dry ingredients, then add the flax eggs, coconut milk, lemon juice, oil, and vanilla extract, and stir mix until smooth, about 1 minute. Pour batter evenly into the prepared muffin tins.

Spoon about two tablespoons of batter into each muffin cup. You will have enough batter for 12 to 16 muffins, so either bake in two batches or use a second lightly oiled muffin tin. (Tip: if you’ve already oiled all of the cups of the muffin tin but don’t fill all of the cups with batter, add a small amount of water to each cup that doesn’t contain batter. Baking an empty, greased cup makes for hard cleanup!)

Bake for 25 to 30 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Cool in the pans for 10 minutes before removing to a wire rack.

Yield: 12 to 16 muffins (depending on the size)

Serving Suggestions and Variations

*Instead of coconut milk, you may use almond, soy, rice, hazelnut, hemp, or oat.

*You may also make as a bread. Pour batter into lightly oiled loaf tin (or mini loaf tins) and increase the cooking time to 50 to 55 minutes or until a toothpick inserted into the center of the bread comes out clean.

Soy-free if using oil or soy-free Earth Balance, tree-nut-free, peanut-free

Recipe from Colleen Patrick-Goudreau’s 30-Day Vegan Challenge. For more information on the 30-Day Vegan Challenge and recipes, visit: The30dayveganchallenge.com

Colleen Patrick-Goudreau

Recipe from Colleen Patrick-Goudreau’s 30-Day Vegan Challenge.

www.The30dayveganchallenge.com

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Yields: 6 servings

This sweet, creamy vegan soup is a warming addition to your holiday table. It can be served in bowls for a sit-down dinner party or in shot glasses for an appetizer.

Ingredients:

1 organic yellow onion, diced

1 tablespoon extra virgin olive oil

pinch sea salt

4 cups organic butternut squash, cubed
2 tablespoons fresh rosemary, minced, divided

spring or filtered water

sea salt, to taste

4 tablespoons coconut milk (optional for garnish)

Directions:

In large soup pot, sauté onion in olive oil and a pinch of sea salt until translucent. Add butternut squash and 1 tablespoon rosemary and coat with onion mixture. Add enough water to barely cover the squash, cover, and bring to a boil. Turn heat to low and cover. Simmer until squash is soft, about 10-15 minutes.

Purée with food mill, blender, or immersion blender. Season to taste with sea salt. Simmer for another 5 minutes to let salt incorporate into the dish.

Serve in bowls and garnish with chopped fresh rosemary and a drizzle of coconut milk.

Variation: garnish with toasted pumpkin seeds (pepitas).

Rachel Zierzow

Rachel discovered macrobiotics and yoga on the same day in September 2003 and she has been an avid student and practitioner of both since. Rachel is a macrobiotic chef specializing in healing whole foods and remedies and is a lead cooking instructor at The Natural Epicurean Academy of Culinary Arts in Austin, Texas. Naturalepicurean.com.

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These vegan power balls are a tasty treat that can be enjoyed any time of day. Delicious, easy to digest, and cooling, they are simple to make and can even be a fun project to prepare with kids. 

1 part Nutiva Coconut Manna

1 part Nutiva Coconut Oil

1 part Nutiva Hempseed

1 part Nutiva Milled Chia

1 part your favorite sweetener – honey is yummy!
Blend together, form and roll into 1 inch balls, place in the refrigerator to cool.

Nutiva supports non-GMO foods. For more recipes, visit: nutiva.com

Nutiva

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A Modern Vegan Classic for your favorite summer burger

by Joy Pierson, Angel Ramos & Jorge Pineda

Burgers and fries are a perennial lunchtime favorite. At Candle 79, we spice our hearty bean-and-rice-based burger with the rich and smoky flavors of chipotle chile powder and smoked paprika. We top it with slices of creamy avocado and serve it with a side of Polenta Fries and no one ever misses the meat. Note that the dried beans must soak for at least 6 hours.

Ingredients

1-1/2 cups dried black beans, rinsed and picked over

1-inch piece of kombu

2 cups chopped yellow onions

1 teaspoon chipotle chile powder

3 bay leaves

2 teaspoons salt

Pinch of freshly ground pepper

1-1/2 cups brown rice

3 cups water

1 tablespoon extra-virgin olive oil, plus more as needed

1 cup raw pumpkin seeds

1 tablespoon smoked paprika

6 to 8 burger rolls

1 red onion, thinly sliced (optional)

Avocado slices, for serving (optional)

Directions

(Makes 6 to 8 burgers)

Put the beans in a saucepan or bowl and add cold water to cover by about 2 inches. Cover and soak for at least 6 hours or overnight in the refrigerator. Drain and rinse.

Put the beans, kombu, onions, chipotle powder, bay leaves, 1 teaspoon of the salt, and the pepper in a large saucepan. Add water to cover by 3 inches and bring to a boil. Decrease the heat, cover, and simmer until the beans are tender, about 1-1/2 to 2 hours. Most of the liquid should be absorbed by the beans, but add a bit more water if they seem too dry. Drain the beans, reserving the cooking liquid. Discard the kombu and bay leaves.

Meanwhile, put the rice and a pinch of salt in a saucepan and add the water. Bring to a boil, then decrease the heat, stir once, cover, and simmer until all of the water is absorbed and the rice is tender, 35 to 40 minutes. Remove from the heat and let stand, covered, for 10 minutes.

Heat the olive oil in a sauté pan over medium-high heat. Add the pumpkin seeds, paprika, and the remaining 1 teaspoon of salt and season with pepper. Cook the pumpkin seeds, stirring and shaking the pan, until they are lightly toasted, 3 to 5 minutes. Set aside to cool.

Combine the rice, beans, and pumpkin seeds in a large bowl. Transfer half of the mixture to a food processor fitted with the metal blade and process until smooth, adding the reserved cooking liquid from the beans as needed to keep the mixture moist enough to stick together. Return the mixture to the bowl, mix everything together, and form patties about 3-1/2 inches in diameter and 1 inch thick.

To bake the burgers, preheat the oven to 350°F. Brush a baking sheet with olive oil and put the burgers on it. Brush the burgers with oil and bake until browned, 20 to 30 minutes, turning the burgers halfway through cooking. To pan-fry the burgers, coat a sauté pan with olive oil and heat the pan over medium heat. Add the burgers and cook for about 4 minutes per side.

To grill the onion slices, lightly brush with olive oil and sauté them in a sauté pan over medium-high heat, 2 minutes per side.

Serve the burgers on toasted burger rolls with the onion slices and avocado slices, if desired.

This recipe is from Joy Pierson, Angel Ramos & Jorge Pineda’s cookbook, Candle 79 Cookbook, Modern Vegan Classics from New York’s Premier Sustainable Restaurant, published in November 2011 by Random House, Inc: Randomhouse.com 

Candle 79 Cookbook

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Dr. Sarita Shresta

Q: I am pregnant and am having trouble figuring out which herbs are safe to take during pregnancy, as there is a great deal of conflicting information. Do you have any advice?

A: Ayurveda classically recommend, as much as possible, no herbs during the first three months, as this is a time of organ growth and development in the baby. If herbs must be used, some possible choices include licorice, asparagus, ashwagandha (Withania somnifera) and different species of lotus.

Women may not even know they are pregnant during the first three months. But the baby is there and very committed to survive. Often the body is adapting, even without the mother’s knowledge. Right after symptoms of pregnancy are noted, if a woman is taking any herbs, then as a precaution, she can stop them.

It is important to remember the Ayurvedic principle of using the right amount of a substance, at the right time. Too much of a substance, too little or misuse of a substance can all be possible causes of disease. Even a good thing can be misused or overused; just because something is good, that doesn’t mean that it is always good or a lot of it is even better. Taking as much of something as you can is a wrong concept. We can apply this concept to the use of herbal teas while pregnant. Often, herbal teas can be made so they are not so strong. A weak, mild or very mild herbal tea may be okay, while a strong one may be too much or inappropriate in a stronger concentration; dosage of an herb is important, even when we’re talking about tea. The question is how much, make it very light. Using one teaspoon of herb in one cup of water becomes a very concentrated tea.

After the three months, for example, chamomile is generally okay, as it helps a person sleep well. How much of the herb is being used? Chamomile has a relaxing effect on the body and too much may relax the uterus, so have no more than two cups of chamomile tea a day. Chamomile stimulates melatonin, and like a dark moon, it has some heavy kapha (water and earth elements) energy. Too much can create depression. Gingko biloba also has a relaxing effect and can be used, but with caution.

Teas to Favor in Pregnancy Include:

• Lemongrass
• Cinnamon
• Echinacea
• Ginger
• Lemon and ginger water
• Passionflower in mild doses
• Cardamom (Use only small amounts, as large quantities of the small green pods can have an abortifacient effect.)
• Peppermint (Light, not strong; if it is very strong, the sharpness of peppermint can provoke vata.)
• Licorice tea is considered to be protective of pregnancy and one to two cups can even be used in the first three months of pregnancy. Licorice contains a progesterone precursor.

Cautionary Herbs

• Tulsi, while a lovely medicinal plant, is considered to be an anti-fertility herb, especially in men.
• Neem also has been used to reduce sex drive and fertility, especially for men but for women also. Using neem oil externally
  has the same effect, but less so.
• Hibiscus is astringent and is often used for its contraceptive qualities, especially by women. The mode of action is not known, so use lightly if at all during pregnancy. If possible, avoid.
• Hing is strongly related to vata (air/ether elements) which governs the nervous system. The diminishment of vata when taking hing can interfere with the development of nerve tissue. Avoid this during the first three months, but later in pregnancy, very small amounts can be used in food.
• Limit these herbs and foods during pregnancy: ajwain (Trachyspermum copticum), aloe vera, chitrak (Plumbago zeylanica) and hing (asafoetida or Ferula asafoetida), radish, papaya and pineapple.

This is not a comprehensive list of foods or herbs to favor or avoid during pregnancy. Please consult with your healthcare provider regarding your specific situation.

Q: Recently I had the opportunity to have a private Ayurvedic consultation. The assessment was vata (air and space elements) mind and pitta (fire element) body. She told me that ghee would be good for me. At the time, I did not ask “Why is it good for me?” After purchasing it and adding it to my diet, I do like it. Why is ghee good? What instructions would you provide to make it at home?

A: Ghee is pitta-pacifying. Ghee is very rich in fat. The brain is a mass of fat and needs oil to be nourished. Ghee is easily absorbed and with the theory of like things promoting other like things, ghee is good for the mind and brain and pacifies both vata and pitta.

To make ghee, start with unsalted, organic butter and simmer or cook it until it becomes orange-yellow, starts smelling like popcorn and making crackling sounds. When all of the different components of the ghee have separated, the water, the foam and the milk solids, then you can strain it into a dry glass jar.

When kept in an airtight container, safe from light and damp, without any molecules of water added to the ghee, it can remain good for months. Old ghee, even one hundred year old ghee is considered to be very good medicine in Ayurveda, as the ghee loses some of its heaviness over time. But oils can become rancid, if not stored properly.

One tablespoon of ghee can be taken each day in addition to food. Generally, the maximum amount I recommend, if someone has a lot of the vata dosha or their vata dosha is out of balance, is two tablespoons a day. For more detailed instructions on ghee making and information about ghee and ghee alternatives, check out this month’s Yogi Food.

Q: When I was monitored recently for high blood pressure, blood tests showed that I have hepatitis C, even though I don’t currently have any symptoms. Is there anything I can do?

A: Hepatitis C is transmitted in a variety of ways; it is carried in the blood and affects the liver. Bitter herbs, which are pitta-pacifying, and blood cleansing herbs, are important in addressing hepatitis. Some valuable bitter herbs include manjistha (Rubia cordifolia), bark of rhododendron, neem (Azadirachta indica), bhumyamalaki (Phyllanthus niruri), Malabar nut or Adhatoda vasica, which is a blood cleanser, and chirayata (Swertia chirata), also called tikta, a word that means bitter.

The information provided here is for educational purposes only and should not be a substitute for medical care. These statements have not been evaluated by the Food and Drug Administration (FDA). Before using any Ayurvedic remedies, consult with a qualified Ayurvedic practitioner or healthcare provider. It is important to rule out serious conditions when appropriate. This article represents the opinion and recommendation of the author and does not necessarily reflect the views of LA YOGA Ayurveda and Health magazine.

Dr. Sarita Shresta BAMS, MD (Ayurveda) has taught and consulted for twenty years in government institutes, hospitals, and international clinics and has presented at many international conferences. Dr. Shresta has received awards and special recognition as the first woman Ayurvedic physician and obstetrics-gynecology specialist in Nepal. She is the founder-director of Devi Ma Kunja Hospital in Sidapole, Nepal. Proceeds from her programs support this hospital which provides traditional Ayurvedic care to all according to their means: saritashrestha.org.

Dr. Shresta will be teaching throughout the U.S. (including at Mount Madonna Center in Northern California and at the Rocky Mountain Institute of Yoga and Ayurveda in Boulder, Colorado) this summer. View her entire schedule online at: saritashrestha.org.

Ayurveda Resources

Nourishing Oils

Banyan Botanicals: banyanbotanicals.com. For a 15% discount off of Banyan Botanicals orders through June 30, use the following coupon code: LAYD41

TriHealth: trihealthayurveda.com.

Sarada Ayurvedic Remedies: saradausa.com.

Floracopeia: floracopeia.com.

Chandika Products for healthy skin – real rose, brahmi and sandalwood soaps: chandika.com.

Nutrition

High potency liquid nourishing multi-vitamin and multimineral supplements which include kelp, Himalayan crystals and micronutrients that are specifically designed to support health and achieve homeostasis. Formulas for pets, people, plants and soil: ambayagold.com

Detoxification supplements, superfoods and Klamath algae by HealthForce Nutritionals: healthforce.com.

Yoga for Fertility

Brenda Strong – Strong Yoga 4 FertilityTM classes, workshops, DVD series as well as Yoga for Partners and Yoga for Pregnancy:
yoga4fertility.com.

By Dr. Sarita Shresta

Staff Writer Lakshmi

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