Tuesday, February 19, 2013
Sometimes I have these days where I wake up and am just off, my mind is so bogged down from working and running nonstop and so is my body. Days like this are good to listen to your body and nourish it before you become ill, allow it to recharge by pumping it with delicious detoxifying foods! Here is a days worth of some of the go to meals that I've had in my journal, I've used them so often that the pages are beginning to fall out! EEP!
These recipes are ones that I've found and altered a bit to my taste over the years.
If this smoothie just doesn't sound appetizing to you try one of the detox smoothies from my previous posts!
Eliminate the Egg if you're vegan and toss in some tofu or tempeh :)
• 6oz water
• 1T flax seed oil
• 1-2 large kale leaves
• 1-2 large swiss chard leaves
• 1 stalk celery
• 1/4 persian cucumber
• 1-2 pieces fennel (from the bulb)
• 1/4 granny smith apple
• 1/2 frozen banana
• 4-5 chunks of frozen pineapple
• pinch of stevia (few drops if liquid)
• 2 scoops SP Complete (my choice of mineral/vitamin supplement) or your favorite supplement/protein powder
Blend all ingredients until smooth. Don’t be intimidated by the color. It’s delicious.
Lunch: This salad is best served in the spring/ summer time. A big bowl of fresh greens and herbs with this tart dressing is so cooling for the system on a hot day. If you need more energy, double up on the hard boiled eggs or add your protein of choice.
Green Salad and an Egg:
• Red leaf lettuce
• cilantro (handful chopped. skip if you think cilantro tastes like soap)
• 2 green onions (both ends finely diced)
• 1/2 avocado, diced
• 1 hard boiled egg, diced
• 1/2 persian cucumber, chopped
• 1/4 cup extra virgin olive oil
• 1/2 lime, juiced
• 1/2 T mayo
• 1/2 dijon mustard
• 1 t dried oregano
• salt and pepper to taste
• Toss salad with dressing until evenly coated and dig in!
Dinner: This soup is so easy to make and incredibly homey and satisfying. Great food to eat when you need to reboot your system.
• 1 bunch asparagus, bottom ends trimmed*
• 1 leek
• 3 cloves garlic
• 1 carrot
• 1 carton vegetable or organic free range chicken broth
• 1/4 cup extra virgin olive oil
• dried red pepper flakes to taste
• salt and pepper to taste
*optional to drizzle at end with truffle oil and top with romano cheese, I highly recommend the truffle oil though! Yumm!
In a large sauce pan or dutch oven, saute your garlic, leek and carrot for 2-3 minutes. Add asparagus*(trick to know how much to cut off at the end: hold the asparagus and simple bend until snaps. that’s the appropriate amount that needs to come off!) and saute for another 2 minutes. Season with salt, pepper and red pepper. Add broth until everything is just covered and let simmer for about 10 minutes. Transfer contents to blender and blend until smooth. (Careful, it’s hot! Move in small batches to prevent accidents) Ladle into bowl to serve and garnish with fresh pepper, truffle oil and grated romano cheese.
Gentle evening warm up into pigeon~ sit grounded on your sit bones with knees bent & feet flat on the floor hips width apart, gently fold one foot over opposing thigh and lengthen your spine by sitting up straight. Bring your grounded foot closer to your tush for a deeper stretch in your hip area. Slowly lay down on your back and go through the same motions as sitting, be sure to keep shoulders and pelvis connected to the ground. When ready sit up bringing one knee forward placing your knee level to your palm and foot level to the other side, or tucked in a bit. Make sure you pelvis is squared off straight ahead and extend the other leg behind you placing the top of your foot face down, push through your foot and not your knee while allowing your pelvis to melt into the pose. Please use blocks & blankets under your pelvis & hands for assistance in this pose if necessary!! Once you feel ready, allow your body to melt and extend your torso across the leg folded in front of you and hold for a few breathes ⭐
Sunday, February 10, 2013
1~ Begin this short sequence exhaling into Uttanasana~forward bend~ bend your knees here to accommodate your bodies needs if you feel the need to.
2~ Inhaling, place hands down or finger tips and straighten the spine into a table top position, lengthen by pushing through your pelvis.
3~ slowly come down to your hands and knees, both should width apart and inhale coming into catpose and / exhale releasing into cow pose
4~ Inhaling transition you body into ado-mukha-svanasana- down dog-
5~ Exhale bringing your left foot under your chest
6~ Inhale reaching your right arm up into utthita parsvakonasana- extended side triangle pose
Exhale straightening your left leg
7~ Inhale while remaining in utthita trikonasana- triangle pose, be sure to lock your pelvis in place and not allow your hips to bulge by pushing out to the side
8~ Exhale bringing your hand back down to the floor and transitioning into ado-mukha-svanasana
9~ inhale and lower into child's pose-remain for a few breathes
10~ Slowly sit up into bharad vajasana 1-gentle twist- make sure to keep your sit bones grounded, even if this doesn't allow you to come into a full twist
11~ release and come into your center placing your right leg over your left in agnistambhasana- fire log pose
12~ transition your right foot to sit outside of your left thigh placing your right elbow against the right knee, twist your body to the left placing your left palm at a comfortable distance on the ground leading you into ardha matsyendrasana- half lord of the fishes pose.
release and lower your entire body to the ground, lay there for a moment taking a few breathes.
13~ reach for your right foot/toes either using s strap, belt or fingers and hold into supta padangusthasana- reclining big toe pose
14~ lower your leg and slowly lift your legs raising them over head and placing your feet onto the floor or onto a near by chair into plow pose, making sure to do this with your arms down bracing the ground for support
15~ lower legs after a few breathes and relax for a few moments in savanasana- corpse pose
repeat on the opposite side if desired <3
This gentle sequence is excellent for back pain, headaches and menstrual pains <3
Tuesday, January 15, 2013
Sweet Potato Stew, prefect for a pick me up during the winter months!
2 large onions diced
4 celery stalks chopped
3-4 carrots chopped
1 head of broccoli
3 sweet potatoes
6 cloves of minced garlic
1/2 bunch of kale chopped with ribs removed
2 T vegan spread(butter if not vegan)
1/4 c loosely packed chopped parsley
2 T chopped rosemary
salt & peper to taste
2 c quinoa
6-8 c water plus 1 1/2 c for the quinoa
Cook quinoa in a separate pot with the 1 1/2 c water.
In a large pot melt the vegan spread and add in the onion, carrots, celery and half of the garlic; simmer until onions become translucent. Next combine your herbs and desired amount of salt & pepper. Add the sweet potatoes and broccoli, cook stirring frequently for a bout 10-15 min. Next add chopped Kale, cook for another 3-5 min. Add 6 c water and bring to a boil (add more water if you feel like 6 c is not enough)lower the heat and let simmer until the potatoes become tender. Once the potatoes are done add the quinoa and remove from heat. let stand for 10min and serve with freshly chopped parsley sprinkled on top.
This recipe is not vegan since my children are not vegan. But I have tons of excellent GF recipes that are so kid friendly it wouldn't be nice to not share :)
This recipe is so easy and pairs really well with anything! My children eat mostly raw veggies so it's always nice when I can add something nice and warm for them.
So here it is, the easiest Gluten Free Nuggets!
1 c raw walnuts
½ c parm cheese or asiago (whole foods has locally made varieties that are gluten free, but I'm sure you can find GF in a regular grocer)
2 T olive oil
1 large chicken breast cut to desired nugget size (From what my son tells me, when I pound out the chicken breast the nuggets aren’t as tender)
Combine the walnuts and cheese in a processor or blender, chop until the walnuts turn into small granules. Place the mixture in a shallow bowl. Slice the chicken breast into thin strips and gently coat with olive oil. Warm a frying pan on low~ med/low. Roll all of your chic slices in the walnut mixture and place on the frying pan for about 3 min each side, make sure to gently sear each side and not blacken them. Transfer to cooling plate and then serve after a few minutes.
This recipe can also be used with a whole chic breast, but I would recommend pan searing and then baking at 350 for another 15~20 min flipping the breast half way. Serve as a new addition to your Caesar salad or with a spinach and cranberry salad!
Thursday, January 3, 2013
Apple Cider Vinegar Mixed Berry Muffins~ GF & Vegan!
~Each batch yields 9 muffins
2 C almond flour
1 1/2 tsp baking soda
1/2 tsp salt
1 C vegan sugar ~additional tsp to sprinkle on top if desired
1 C almond milk
1/3 C almond oil
1 T ACV (apple cider vinegar)
3/4 C frozen mixed berries ~blueberries, blackberries & raspberries (you could substitute and just use 3/4 C blueberries)
Oil your muffin pan with coconut oil and preheat oven to 375.
Combine flour, sugar, salt, milk and almond oil. next add the baking soda and drizzle the ACV directly on top of baking soda, gently stir to combine all of the ingredients. Be sure not to mix your batter too much, over mixing will create very dense muffins!
Now add your frozen berries, fold gently into your batter and then scoop into your muffin tin. Now you may sprinkle your extra sugar over each cup filled with batter. Place in the oven for about 20min. you may want to poke a muffin at 20min. with a knife to make sure they're done, depending on type of oven you have.
Let cool on a rack and serve warm with coconut oil or vegan spread!
This recipe was created by me through many attempts of trial and error in my little kitchen in CT! <3
Vegan & Gluten Free Garden Chowder
1 large red potato or 4 small reds ~ Diced
3 large carrots ~chopped
2 onions ~chopped
4 celery stalks ~chopped
1 head of broccoli ~chopped
1/2 head of purple kale ~ribs removed and leaves coarsely chopped ~any kale is fine, I just find red to be less bitter
6 garlic cloves ~minced
2 T vegan spread (or butter)
1 1/2 C water
4 C almond milk warmed ~unsweetened
salt & pepper to taste
2 T fresh rosemary chopped
1 T fresh parsley chopped
Melt the spread in a pot or dutch oven, add onion, half of your garlic and half or your herbs. sauté over medium heat for 5 minutes or until onions become translucent. add your potatoes, carrots, celery & broccoli, sauté for about 5-10 more minutes. Now would be a good time to add your kale and a bit of salt and some freshly cracked black pepper if you enjoy it :)
Next add your water and allow combination to simmer for about 15min, or until potatoes are tender. Lastly, stir in your warm milk and remaining garlic & herbs; remove from heat and let stand for about 10min. Serve and enjoy!
This Recipe was created by me in my little kitchen in CT <3