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Put your heart, mind and soul into even your smallest acts. This is the secret to success. -Swami Sivananda
Breakfast Quinoa Kathleen Pangan 1 cup quinoa 2 cups water 1/2 cup vanilla almond milk Berries Nuts Cinnamon Nutmeg Honey Cook quinoa with water in saucepan for about 15-20 minutes or until done. Add almond milk, cinnamon, and nutmeg and simmer a few minutes or until flavors blend. Serve with berries, nuts, and honey.
refresh.
Mango Lassi Sara Ahmed
Morning Melon & Mint Juice (or smoothie) Sara Tumey
Ingredients:
2 cups Pineapple 2 cups Melon 2 cups Cantaloupe 2 cups Raspberries 1/2 cup mint (stems included)
1 Cup Greek Yogurt 1 small mango or 1/2 cup mango pulp 4-5 small ice cubes Combine ingredients in blender and grind/ blend/ liquefy to desired consistency. Yields 16oz serving
Juice all items. Optional: strain through cheese cloth; store in air tight container (mason jars are perfect!) for up to 72 hours. This is a great juice for the morning and great for skin as it is full of antioxidants. You can turn this into a smoothie by placing all items in a blender (option to use frozen fruit for smoothie, and add in one avocado).
Almond Milk Dessert Sara Tumey
Green Smoothie Erin Hanson
1 cup raw almonds 4 dates (pitted) 1/4 teaspoon vanilla powder (can order on amazon.com or find in health food stores) 1/4 cinnamon 4 cups water
3/4 Cup Frozen Spinach 1/2 Avocado 1/4 Cup Frozen Pineapple 1-1/2 Celery Stalks 1/2 Squeezed Lime Juice Handful Fresh Parsley 8 oz Coconut Water
Soak 1 cup of almond over night (8 hours). Drain almond and rinse. Place all ingredients into blender and blend (approximately 1 min or until almonds are no longer whole). Place in air tight container (again Mason jars are great) and store for up to 72 hours. To thicken, use less water; to thin, use more water. Option to also drain through cheese cloth. (I have not tried it yet, but I read that you can freeze nut milks as well to make an ice cream or use in iced drinks like iced coffee, so it adds nutrients and flavor without watering it down with plain ice.) This is the perfect night time milk to quench the sweet tooth in all of us.
Additional Ingredients for Meal Boost: 1 Tsp Raw Bee Pollen Protein Powder 1 Tbsp Fish Oil (Lemon Flavored) Fill to 16 oz line with water. Blend until smooth.
Rishi’s Magic Indy Rishi Singh With the winter at our doorstep, we should all be more mindful about our immune system. There is a great recipe I learned during my adventures in the Himalayas. Its purpose is to boost the immune system, alkalize the body, and help someone sleep deeply. What you’ll need: Water or milk (any kind would work, almond, cow’s, coconut) Turmeric (you can ground your own or buy some from a store) Nutmeg Black Pepper Boil the liquid of your choice Add a couple of pinches of turmeric, a small pinch of nutmeg, and a very small pinch of black pepper into a cup Pour the hot liquid into the cup, mix, and drink as it cools BENEFITS: A hot cup of water, or milk (cow’s milk, when boiled, activates tryptophan, which helps with sleep), will hydrate you through the night. The turmeric is a great immune booster, antiinflammatory agent, and an overall great herb. Nutmeg helps us have lucid dreams, but you want to avoid having too much in a setting. The black pepper will help your digestive system break down anything that wasn’t digested naturally.
Kitchari Erin Hanson 1 Tablespoon Ghee 1/2 teaspoon Mustard Seeds 1 teaspoon Blended Spices (cinnamon, cardamom, nutmeg) Melt Ghee with spices until seeds begin to pop in a pan over medium heat. Add 1 Sliced Carrot 1/2 Sliced Zucchini Add 1 Cup Water 1/4 Cup Quinoa Bring to a boil and let simmer for 15 minutes. In another small saucepan, boil for 5 minutes: 1/4 Cup Pre-Soaked Mung Beans 3/4 Cup Water To Ghee, Vegetables and Quinoa, add Mung Beans 1 Cup Chopped Spinach Let sit covered for 8 minutes. Flavor with fresh cilantro, lemon, salt and pepper. When substituting ingredients, avoid animal protein.
Acai Bowl Erin Hanson
Granola Erin Hanson
Blend together: 1 pack of frozen unsweetened acai 1/4 banana (fresh or frozen) 3 strawberries (fresh or frozen) 1/4 cup blueberries (fresh or frozen) *Option to add protein powder or bee pollen.
2 cups Rolled Oats (Organic, Extra Thick) 1/4 cup Shredded Coconut 1/4 cup Slivered Almonds Mix Together in Large Bowl
Mix with blender until smooth. Pour into bowl, add granola (see granola recipe) and top with sliced fresh fruit (bananas, blueberries, strawberries) and shredded coconut.
4 teaspoons Coconut Oil 3 Tablespoons Honey 4 Tablespoons Maple Syrup (Pure) Warm Together Until Melted In oil mixture stir in: 1 teaspoon Vanilla Extract 1 teaspoon Cinnamon
Pancakes Kathleen Pangan 2 eggs 1 banana Cinnamon Honey Pecans or nuts of choice Beat eggs in bowl Mash banana and mix with eggs Ladle mixture into pan until patty forms Flip to cook both sides Serve with honey, cinnamon, and pecans/nuts topping
Cauliflower Crust Pizza Kathleen Pangan 1 head cauliflower 1 cup nutritional yeast (or shredded mozzarella or parmesan) 1-2 eggs, beaten Spices: basil, oregano, parsley, garlic/onion powder 1 can tomato paste 1 can tomato sauce Italian seasoning 1 tsp sugar Toppings (your choice: walnuts-arugula-balsamic-pear-goat cheese, bell pepper-mushroom-sundried tomato-basil-parsley-red onion, etc.) Pre-heat oven to 400 degrees F. Cut the cauliflower heads and place them in a food processor. Process until “riced”, or when the cauliflower looks like small particles of rice. Grease a cookie sheet, foil, or prepare a pizza stone. Microwave riced cauliflower for about 8 minutes or until soft/cooked. Combine cauliflower, nutritional yeast/cheese, egg(s), and spices. Spread the mixture onto the cookie sheet/foil/pizza stone to make about a 9” diameter crust. Bake at 400 degrees F for about 20-25 minutes, until crust firms up. Simmer tomato paste, tomato sauce, and Italian seasoning in saucepan for 5-10 minutes. Add sugar for taste as necessary. Add sauce and toppings to pizza crust and bake for 15-20 minutes.
nourish.
BAKED PENNE WITH ROASTED VEGETABLES Rose Szalai 2 red peppers, cored and cut into 1-inch wide strips 2 zucchini, quartered lengthwise and cut into 1-inch cubes 2 summer squash, quartered lengthwise and cut into 1-inch cubes 4 cremini mushrooms, halved 1 yellow onion, peeled and sliced into 1-inch strips 1/4 cup extra-virgin olive oil 1 teaspoon salt, divided 1 teaspoon freshly ground black pepper, divided 1 tablespoon dried Italian herb mix or herbs de Provence 1 pound penne pasta 3 cups marinara sauce (store bought or homemade) 1 cup grated fontina cheese 1/2 cup grated smoked mozzarella 1 1/2 cups frozen peas, thawed 1/4 cup grated Parmesan, plus 1/3 cup for topping 2 tablespoons butter, cut into small pieces Preheat the oven to 450 degrees F. On a baking sheet, toss the peppers, zucchini, squash, mushrooms, and onions with olive oil, 1/2 teaspoon salt, 1/2 teaspoon pepper, and dried herbs. Roast until tender, about 15 minutes.
Meanwhile, bring a large pot of salted water to a boil over high heat. Add the pasta and cook for about 6 minutes. Since you will be cooking the pasta a second time in the oven, you want to make sure the inside is still hard. Drain in a colander. In a large bowl, toss the drained pasta with the roasted vegetables, marinara sauce, cheeses, peas, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Using a wooden spoon, gently mix, until all the pasta is coated with the sauce and the ingredients are combined. Pour the pasta into a greased 9 by 13-inch pan. Top with the remaining 1/3 cup Parmesan and butter pieces. Bake until top is golden and cheese melts, about 25 minutes.
Roasted Salmon with Pesto Sauce on Mediterranean Risotto with Roasted Vegetables Kathleen Pangan Roasted salmon: Minced green onions Salmon fillet 1/2 cup dry white wine Salt/pepper 1 tsp rosemary leaves 1/4 cup olive oil 1 onion, thinly sliced 2 Tbsp lemon juice 8 cloves garlic, thinly sliced Preheat oven to 425 degrees F. Rinse salmon fillet under cold running water, pat dry. Place salmon in greased/sprayed nonstick roasting dish; season with rosemary, salt and pepper. Mix green onions, onion slices, and garlic slices in bowl; cover salmon with mixture. In bowl, whisk together olive oil and lemon juice. Drizzle evenly over salmon. Pour wine around fish fillet. Roast for 10-12 minutes. Remove from oven, cover dish with aluminum foil, rest for 10 min. Pesto: 2 cups basil (or other greens; I used mizuna, arugula, chard, and spinach) 1/4 cup nuts (I used almonds) 1/3 cup Parmesan 2 cloves garlic 1/2 cup olive oil 1 Tbsp lemon juice Salt/pepper Place ingredients in food processor, blend.
Mediterranean risotto: 1 cup Superfino Arborio rice Olive oil 4 cups broth Salt/pepper 2 Tbsp Parmesan 4 Tbsp ghee 1 cup vegetables (zucchini, eggplant, artichoke, capers, green olives, onions, carrots, parsley, leek, tomatoes) Sautee vegetables in saucepan until cooked. Add broth, bring to boil. Add rice, cook while stirring constantly until broth is absorbed, about 18-20 minutes. Remove from heat, stir in ghee and Parmesan. Season with salt and pepper. Roasted vegetables: Asparagus Brussels sprouts Preheat oven to 425 degrees F. Mix vegetables with olive oil, salt, and pepper. Place in greased/sprayed baking dish. Roast for 13 minutes. Continue checking vegetables every 5 minutes until done.
Crab Stacks Kathleen Pangan Cooked crab (canned or fresh) Avocados Lime juice Red onion Mangoes Tomatoes Lemon juice Cilantro Green onion Cube avocados and toss with lime juice. Season with salt and pepper. With a cylindrical mold (can be a can which you have opened on both sides, just be careful with any sharp edges), spoon in avocados and lime mixture for the first layer. Chop red onions. Cube mangoes. Dice tomatoes. Season with salt and pepper. Spoon onion, mango, and tomato mixture into cylindrical mold for second layer. Mix crab meat with lemon juice, salt and pepper. Spoon crab mixture and press into cylindrical mold. Top with cilantro and green onion. Carefully lift/remove cylindrical mold.
complement.
Quinoa Salad Nikki Sanner
Raw Carrot Soup Rusti Gilbert
Ingredients Quinoa, 2 cups cooked Garlic infused olive oil, 2 Tbsp Carrot, 1 large, peeled and chopped Cherry tomatoes, 6-8, halved Feta cheese, 2 cup Cucumber, 1 small, chopped Green onion, 1 medium, chopped Dill, 3 loose Tbsp
2 cups of pressed carrot juice 1 avocado 1 tablespoon of curry powder 1 tablespoon of fresh ginger 1 clove garlic
Mix all ingredients together in a bowl, and refrigerate for an hour, which allows all the flavors to blend together. Serve cold.
Blend everything until smooth.
Spicy Chicks (Oven-Roasted Spicy Chickpeas) Jennifer Iannitti This recipe is inspired by all of the fun, spicy Chicks in my life! Girlfriends are like good food; they nourish and satisfy your soul! 2 15-ounce cans chickpeas 2 Tablespoons olive oil 1/2 teaspoon sea salt 1 teaspoon chili powder 1 teaspoon ground cumin 1/2 teaspoon cayenne pepper Equipment Can opener Strainer Dishtowel or paper towels Measuring spoons Baking sheet Heat oven to 400°F: Oven rack in the middle of the oven. Rinse chickpeas: Place chickpeas into a strainer in the sink and rinse thoroughly under running water. Dry the chickpeas: Pat the chickpeas dry between two paper towels and be sure to remove any loose skins. The drier the better!
Toss the chickpeas with olive oil and salt: Spread the chickpeas out in an even layer on the baking sheet. Drizzle with olive oil and sprinkle with salt. Stir with a spatula to make sure the chickpeas are evenly coated. Be generous with the olive oil for crispy Chickpeas. Roast the chickpeas in the oven for 20 to 30 minutes: Stir the chickpeas every 10 minutes. Chickpeas are ready when golden and slightly darkened, dry and crispy on the outside, and soft in the middle. Toss the chickpeas with the spices: Sprinkle the spices over the chickpeas and stir to coat evenly. Serve warm and crispy. They will lose crispiness as they cool and become addictively chewy. Spicy Chicks are an excellent healthy snack plus, great tossed over salads in place of croutons.
Summer Salad Kathleen Pangan Truffle Oil 6 Oranges Fennel Arugula Baby Spinach Blackberries Raspberries Pumpkin Seeds Balsamic Vinegar Mix greens together. Juice 4 oranges and mix with truffle oil and balsamic vinegar. Season with salt and pepper. Toss salad dressing with greens. Toast pumpkin seeds dry in pan. Segment 2 oranges. Top greens with orange segments, berries, and toasted pumpkin seeds.
Refreshing Watermelon Salad Recipe Stephanie Siliato INGREDIENTS 1 small seedless watermelon cut into 1-inch cubes 2 tablespoons fresh lime juice 1/2 cup fresh basil leaves* cut into thin strips 4 ounce block of feta cheese cut into large cubes Coarse sea salt and fresh ground pepper *an alternative is fresh mint DIRECTIONS Place half of the cubed watermelon in a bowl. Then place half of the feta cubes over the watermelon and drizzle 1 tablespoon of lime juice over top. Add half of the basil on top and season with course sea salt and fresh ground pepper. Repeat above steps again to create a second layer making big bowl of a refreshing and delicious summertime treat!
Frozen Chocolate Pie in All-Nut Crust Kathleen Pangan All-nut crust: 1 cup mixed raw nuts, food process until chopped up, mix in 2 Tbsp melted earth balance and 2 Tbsp sugar, mix briefly until can mold into greased pie tin. Bake at 350 F for 12 minutes. Pie: 5 small ripe bananas Basil leaves 1/4 c unsweetened cocoa powder Figs, sliced 1 c light coconut milk Raspberries 1 tsp pure vanilla extract 2 tbsp raw nuts 1 oz dark chocolate (70% or greater), finely chopped Combine bananas, cocoa, coconut milk and vanilla. Blend until very smooth (like thin cake batter), stopping to scrape down sides of jar and stir mixture 2 or 3 times (to ensure all banana is purĂŠed). Pour banana purĂŠe into baked pie crust. Sprinkle nuts and chocolate across surface of pie. Cover very tightly with plastic wrap and freeze for a minimum of 4 hours, or overnight. Add basil, sliced figs, and berries for topping. To serve, remove plastic wrap and set at room temperature for about 30 minutes (longer if pie was frozen for more than 4 hours), until pie is just soft enough to yield to the cut of a knife. Slice and serve.
indulge.
Peanut Butter Balls Anita Maloney
Vegan Banana Bread Alisha Hawrylyszyn Frank
1 cup crunchy peanut butter 1/4 cup margarine or butter, softened 1 cup powdered sugar 2 cups Kellogg’s® Rice Krispies® cereal 1 1/2 cups semi-sweet chocolate morsels 2 tablespoons vegetable shortening 54 mini-muffin paper cups
1/4 c plain, unsweetened almond milk 1/2 tsp apple cider vinegar 1/2 c whole wheat flour 1/2 c vegan butter 1 tsp baking powder 1 cup light brown sugar 1/2 tsp baking soda 3 very ripe med. bananas, mashed 1/4 tsp nutmeg 1 tsp vanilla 1/4 tsp salt 1-1/2 c flour 3/4 c walnuts, toasted, chopped
In large electric mixer bowl, beat peanut butter, margarine and sugar on medium speed until thoroughly combined. Add KELLOGG’S RICE KRISPIES cereal, mixing thoroughly. Portion mixture, using rounded teaspoon. Shape into balls. Place each ball in paper cup. Refrigerate. Melt chocolate morsels and shortening in small saucepan, over low heat, stirring constantly. Spoon 1 teaspoon melted chocolate over each peanut butter ball. Refrigerate until firm. Store in airtight container in refrigerator.
Preheat oven to 350F. Grease and flour a 9” loaf pan. In a small bowl, stir together almond milk and vinegar. Set aside for a few minutes. In a large bowl, cream together vegan butter and sugar. Add bananas, vanilla, and milk mixture and beat. In a medium bowl, sift together flours, powder and soda, nutmeg, and salt. Add dry mixture to wet and beat just until all of the flour is moistened. Fold in walnuts. Pour into prepared pan and bake for 45 minutes, or until a toothpick inserted near the center of the loaf comes out mostly clean. Slide a knife around the outer edge of the loaf to ensure nothing is stuck. Cool 5-10 minutes in loaf pan, then flip loaf out onto a wire rack and cool fully.
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