Yoga & Food

East Aurora Yoga: A friendly place for serious yoga. Find us on the web at www.eayoga.com. An affiliated Sivananda Center for Yoga, we are serious about food and eating well, Yoga and Meditation, and serving others in a spirit of love and kindness.

Kim’s Black Bean Soup
Garlic, onion, jalapeño sautéed in olive oil until soft. 
Add chopped carrots and celery. 
One can diced tomatoes, four cans black beans, drained. Four cups vegetable broth. Cook until soft. 
Add salt, pepper, cumin to taste. 
Purée and serve with sour cream and chopped scallions. 
All the ingredients are really done to your taste, so experiment a bit and taste as you cook. Enjoy!! 

Kim’s Black Bean Soup

Garlic, onion, jalapeño sautéed in olive oil until soft.

Add chopped carrots and celery.

One can diced tomatoes, four cans black beans, drained. Four cups vegetable broth. Cook until soft.

Add salt, pepper, cumin to taste. 

Purée and serve with sour cream and chopped scallions. 

All the ingredients are really done to your taste, so experiment a bit and taste as you cook. Enjoy!! 

CHAI ! 
Here is the chai recipe for the chai we always have when we get together for lunches. You will have to adjust the amount of spices to the amount of chai you are making. When making a huge batch for lunch, I use huge amounts of everything. Don’t worry just experiment—- and remember: you can always add more, but you cannot take any out!
Brew your tea first— I cup, 4 cups, 1 pot— whatever you are making. I always use Republic of Tea Double Red Rooibos Tea, but any rooibos tea would work well.
Pour the tea in a pot, and add and slowly heat up:  Almond Milk, cinnamon sticks, cardamom pods— crushed a bit, ginger powder, nutmeg, whole black pepper, and sucanat—sucanat is an unrefined sugar and you can find it in Wegmans in the Nature’s Marketplace section—.  Now, you can add all these to your taste. Just keep tasting, and adding. For example: for 4 cups or so, I would start with a couple cups of almond milk, a cinnamon stick, 4-5 cardamom pods, 4-5 peppercorns, a big pinch of ginger and nutmeg, and a couple tablespoons of sucanat. And go from there….. Enjoy! 

CHAI ! 

Here is the chai recipe for the chai we always have when we get together for lunches. You will have to adjust the amount of spices to the amount of chai you are making. When making a huge batch for lunch, I use huge amounts of everything. Don’t worry just experiment—- and remember: you can always add more, but you cannot take any out!

Brew your tea first— I cup, 4 cups, 1 pot— whatever you are making. I always use Republic of Tea Double Red Rooibos Tea, but any rooibos tea would work well.

Pour the tea in a pot, and add and slowly heat up:  Almond Milk, cinnamon sticks, cardamom pods— crushed a bit, ginger powder, nutmeg, whole black pepper, and sucanat—sucanat is an unrefined sugar and you can find it in Wegmans in the Nature’s Marketplace section—.  Now, you can add all these to your taste. Just keep tasting, and adding. For example: for 4 cups or so, I would start with a couple cups of almond milk, a cinnamon stick, 4-5 cardamom pods, 4-5 peppercorns, a big pinch of ginger and nutmeg, and a couple tablespoons of sucanat. And go from there….. Enjoy! 


Butternut Squash Soup

This was the amazing soup from our luncheon, made by Paul! ( Why are all our recipes so far from the men??? Hmmm…) Anyway. This is so simple and tastes to great. It can be made quickly. We make if for dinner after we get home from work. Want to make it easier? Buy the squash pre peeled and cut in a bag! 
2 medium butternut squash, peeled and cut into chunks
2 Carrots, chopped
1 apple peeled and chopped
Water to cover
Boil all ingredients. Blend together and immersion blender. Add 2 tablespoons of red chili paste (available at Wegmans) If too thick, add water to desired consistency. Maybe topped with croutons, yogurt, even a bit of goat cheese. 

Butternut Squash Soup

This was the amazing soup from our luncheon, made by Paul! ( Why are all our recipes so far from the men??? Hmmm…) Anyway. This is so simple and tastes to great. It can be made quickly. We make if for dinner after we get home from work. Want to make it easier? Buy the squash pre peeled and cut in a bag! 

2 medium butternut squash, peeled and cut into chunks

2 Carrots, chopped

1 apple peeled and chopped

Water to cover

Boil all ingredients. Blend together and immersion blender. Add 2 tablespoons of red chili paste (available at Wegmans) If too thick, add water to desired consistency. Maybe topped with croutons, yogurt, even a bit of goat cheese. 

Roasted Butternut Squash and Brussel Sprouts
This delicious dish, courtesy of Scott, was also served at our amazing luncheon in November. I made it for Thanksgiving dinner, I loved it so much. You will love it too. Easy and delicious. 
One medium or large butternut squash(cut into bite sized pieces)
One pound or so of fresh brussel sprouts(cut in half and peel first layer)
Mix together with Wegmans Basting Oil, sea salt and fresh ground pepper
Spread onto a cookie sheet ( for easy clean up, I line mine with parchment paper) 
Roast in oven at 350 degrees for 20-30 minutes, turn over the mix half way through.
Enjoy!!

Roasted Butternut Squash and Brussel Sprouts

This delicious dish, courtesy of Scott, was also served at our amazing luncheon in November. I made it for Thanksgiving dinner, I loved it so much. You will love it too. Easy and delicious. 

One medium or large butternut squash(cut into bite sized pieces)

One pound or so of fresh brussel sprouts(cut in half and peel first layer)

Mix together with Wegmans Basting Oil, sea salt and fresh ground pepper

Spread onto a cookie sheet ( for easy clean up, I line mine with parchment paper) 

Roast in oven at 350 degrees for 20-30 minutes, turn over the mix half way through.

Enjoy!!

Cardamom Rice— from Tom! 

This was the most delicious rice ever! Those of you who joined us for lunch after our special yoga class in November will remember how fantastic it tasted. Now, you can make it yourself!!

INGREDIENTS

6green cardamom pods

1tablespoon butter

1/2large yellow onion, finely chopped

1 1/4cups Basmati, or Jasmine rice

3/4cup unsweetened coconut milk

1 3/4cup water

1teaspoon salt

1teaspoon sugar

Shaved unsweetened coconut, toasted, for garnish

INSTRUCTIONS

1.Remove seeds from cardamom pods, and discard pods.

2.In a medium saucepan with a tight-fitting lid, melt butter over medium-low heat.

3.Add onion and cardamom, and cook, stirring frequently, until cardamom is fragrant and onions are translucent, about 5 minutes.

4.Add rice, and stir until grains are well coated with butter, about 1 minute. Add coconut milk, water, salt, and sugar, and stir well to combine.

5.Bring to a boil, and immediately reduce heat to lowest setting.

6.Cook, covered, for 25 minutes.

7.Remove from heat, and let stand for 5 minutes.

8.Fluff with a fork. Serve hot, garnished with shaved coconut.

Smoothie! 
A quick snack: frozen blueberries, pineapple, hemp seeds, chia seeds, and almond milk. 
And an outstanding color…… 

Smoothie! 

A quick snack: frozen blueberries, pineapple, hemp seeds, chia seeds, and almond milk. 

And an outstanding color…… 

Salad in a Jar!
I make this for our lunches every day. You can make it ahead if you like, and keep it in the fridge. Simply layer the ingredients starting with the salad dressing first, then the hardier veggies, up to the greens on top. 
Bottom To Top:
balsamic vinegar, olive oil, and pepper
broccoli, cauliflower, snow peas
grated beets
grated carrots
quinoa or brown rice
mixed greens
bit of feta cheese
raw pumpkin seeds
You can put in anything you like! Before you eat, shake the jar and hold upside down a bit, to mix the dressing in with the layers. Easy and delicious! 
Here is a link to the blog I fist saw this idea: www.fatgirltrappedinaskinnybody.com

Salad in a Jar!

I make this for our lunches every day. You can make it ahead if you like, and keep it in the fridge. Simply layer the ingredients starting with the salad dressing first, then the hardier veggies, up to the greens on top. 

Bottom To Top:

  1. balsamic vinegar, olive oil, and pepper
  2. broccoli, cauliflower, snow peas
  3. grated beets
  4. grated carrots
  5. quinoa or brown rice
  6. mixed greens
  7. bit of feta cheese
  8. raw pumpkin seeds

You can put in anything you like! Before you eat, shake the jar and hold upside down a bit, to mix the dressing in with the layers. Easy and delicious! 

Here is a link to the blog I fist saw this idea: www.fatgirltrappedinaskinnybody.com

Breakfast is the most important meal of the day!
I eat a variation of this almost every day for breakfast. It is fast, and delicious, and filling. You will not be hungry and snacking 2 hours later.
1/4 cup (or more if you like) of brown rice
blueberries— fresh or unthawed
a couple slices of banana
one tablespoon of chopped walnuts
10-12 raisins
a splash or two of unsweetened almond milk
That’s it! Use leftover brown rice and just warm it up. A cup of tea. Sometimes I have a little glass of smoothie from the batch I take for lunch. Pre packaged breakfast cereal is super expensive, and mostly super not good for you. Make your own! 

Breakfast is the most important meal of the day!

I eat a variation of this almost every day for breakfast. It is fast, and delicious, and filling. You will not be hungry and snacking 2 hours later.

1/4 cup (or more if you like) of brown rice

blueberries— fresh or unthawed

a couple slices of banana

one tablespoon of chopped walnuts

10-12 raisins

a splash or two of unsweetened almond milk

That’s it! Use leftover brown rice and just warm it up. A cup of tea. Sometimes I have a little glass of smoothie from the batch I take for lunch. Pre packaged breakfast cereal is super expensive, and mostly super not good for you. Make your own! 

VITAMIX!  
One of the best ways I know to get healthy is by adding smoothies into your diet. You can easily blend up lots of veggies, fruits, nuts and seeds into healthy drinks for at home, or to take with you for at work. The best results require the proper tools, so I suggest a Vitamix Blender. Yes, they are crazy expensive, but they are worth it. Can you use a cheaper blender? Sure! I first started making smoothies with an old Waring blender of an undetermined age purchased for $1 at a garage sale 18 years earlier. It worked okay for the most part.  But, the Vitamix with its commercial grade motor allows foods to be chopped  and ground easily and with no fuss. Frozen bananas? No problem. Nuts and seeds? No problem. Old sneakers? No problem. Seriously, it will finely and quickly grind anything you can put into it. However! For good health, here are some ingredients you may want to consider adding to your smoothies:
Berries: fresh or frozen when not in season. Especially, blueberries. A true superfood. And goji berries.
Fruit: bananas, apples, pears, pineapple, pomegranate, lemons, dates… whatever you like.
Nuts and Seeds: chia seeds, flaxseeds, hemp seeds, almonds, cashews, peanuts… etc..
Veggies: spinach, kale, swiss chard, broccoli, cauliflower, celery, carrots, beets, celery root, cucumber, all types of squash…any other greens you may have.
And also: ginger, maca powder, cocoa nibs, cocoa powder, spirulina, protein powders, almond milk, water, natural almond butter, natural peanut butter… plenty more!
There are hundreds of sites on the web with smoothie recipes galore. You can also purchase books of smoothie recipes. Better yet, experiment yourself and find out what you like. At our house, we just see what we have, and blend it together. I drink at least one smoothie every day. To take to work with me, I put it in an old canning jar with a lid and ring. Great for a lunch pick me up. 
Don’t wait. Get started drinking your greens this new year!

VITAMIX!  

One of the best ways I know to get healthy is by adding smoothies into your diet. You can easily blend up lots of veggies, fruits, nuts and seeds into healthy drinks for at home, or to take with you for at work. The best results require the proper tools, so I suggest a Vitamix Blender. Yes, they are crazy expensive, but they are worth it. Can you use a cheaper blender? Sure! I first started making smoothies with an old Waring blender of an undetermined age purchased for $1 at a garage sale 18 years earlier. It worked okay for the most part.  But, the Vitamix with its commercial grade motor allows foods to be chopped  and ground easily and with no fuss. Frozen bananas? No problem. Nuts and seeds? No problem. Old sneakers? No problem. Seriously, it will finely and quickly grind anything you can put into it. However! For good health, here are some ingredients you may want to consider adding to your smoothies:

Berries: fresh or frozen when not in season. Especially, blueberries. A true superfood. And goji berries.

Fruit: bananas, apples, pears, pineapple, pomegranate, lemons, dates… whatever you like.

Nuts and Seeds: chia seeds, flaxseeds, hemp seeds, almonds, cashews, peanuts… etc..

Veggies: spinach, kale, swiss chard, broccoli, cauliflower, celery, carrots, beets, celery root, cucumber, all types of squash…any other greens you may have.

And also: ginger, maca powder, cocoa nibs, cocoa powder, spirulina, protein powders, almond milk, water, natural almond butter, natural peanut butter… plenty more!

There are hundreds of sites on the web with smoothie recipes galore. You can also purchase books of smoothie recipes. Better yet, experiment yourself and find out what you like. At our house, we just see what we have, and blend it together. I drink at least one smoothie every day. To take to work with me, I put it in an old canning jar with a lid and ring. Great for a lunch pick me up. 

Don’t wait. Get started drinking your greens this new year!