1 cup split yellow mung dal
1 cup white basmati rice
1 Tbsp fresh ginger root
1 tsp each: black mustard seeds, cumin, turmeric powder
1/2 tsp each: coriander powder, fennel and fenugreek seeds
3 bay leaves
7-10 cups water
1/2 tsp salt (rock salt is best) or Bragg’s Liquid Aminos
1 small handful chopped cilantro leaves
1 cup diced carrots
1 cup diced celery
Wash dal and rice together until water runs clear. Heat a large to on medium heat and add all spices (except bay leaves) and dry roast for a few minutes. This dry- roasting will enhance the flavor. Add dal and rice and stir again. Add carrots, celery, water and bay leaves and bring to a boil. Boil for 10 minutes.Turn heat to low, cover pot and continue to cook until dal and rice become soft (about 30-40 minutes). The cilantro leaves can be added just before serving. Add salt or Bragg’s to taste.
Shown below next to Roasted Root Veggies.
Yield: 4 servings
1 lb package of rice or wheat noodles
1 medium onion, thinly sliced
4 cloves garlic, minced
1 bok choy, thinly sliced
1 bunch asparagus, half inch slices on the bias
1 lb mushrooms (any combination: cremini, portabella, button, shiitake), sliced thin
2 Tbsp sesame oil
1/2 tsp crushed red pepper
3 Tbsp tamari plus 1/2 tsp
1/4 white pepper (may substitute black pepper)
1/2 tsp Gochugaru (Korean chili flakes)
Optional: Sesame Seeds, Kimchi
2 Tbsp Gochujang
2 Tbsp maple syrup
2 Tbsp chili oil sauce
1 Tbsp brown rice vinegar
2 Tbsp hot water
Begin by prepping all vegetables. Wash and slice each of the veggies and place in separate bowls. Measure out the spices and Tamari. This allows you to stir fry each of the veggies one by one, then return to same bowl. Once everything is prepared, each person can assemble their own bowl with their favorite veggies.
Prepare the sauce:
In a small bowl, combine Gochujang, maple syrup, chili oil sauce, rice vinegar and water. Whisk until smooth and set aside.
Prepare noodles according to package instructions. Once noodles are cooked and drained, rinse with cool water to keep them from sticking.
While noodles cook, heat 1 Tbsp sesame oil in cast iron skillet over medium high heat, add sliced onions. Chant your favorite mantra as you stir fry onions for 3-4 minutes. Add garlic and stir continuously for about 30-60 seconds, until fragrant (do not brown). Add half of the sliced bok choy and stir allowing the greens to wilt slightly, then add remaining bok choy and cover with lid. After 2 minutes, remove lid, add crushed red pepper and 2 Tbsp tamari, stir to incorporate, cover and continue cooking for 2-3 more minutes. Remove from pan into a bowl and set aside, leaving about 1 Tbsp of liquid in the pan.
Return pan to medium heat, add asparagus, and cover. After 2 min add 1/2 tsp tamari and white pepper return cover and continue to cook until asparagus softens but retains bright color and a bit of bite. After 2 more minutes, add 1-2 tbsp water to deglaze the pan, scraping up any bits on the bottom. Remove asparagus from pan into a small bowl and set aside.
Once again, return pan to medium heat with 1 Tbsp sesame oil, sliced mushrooms, 1 Tbsp tamari and Gochugaru, stir fry for 2-3 minutes until tender. Remove from pan into a small bowl and set aside.
To assemble, place noodles in bottom of serving bowl. Top noodles by neatly arranging bok choy, asparagus, and mushrooms. Add a bit of kimchi if using. Drizzle with sauce and sprinkle with sesame seeds. Note: cooked rice or quinoa may be substituted for the noodles.
These spicy noodles are also very good cold. To prepare, add all ingredients to a large bowl and stir to combine making sure all of the noodles are coated in sauce. Chill in refrigerator for 1-2 hours. Stir before serving.
1 bunch of beets, washed, greens removed (reserve these for another recipe)
1/4 cup apple cider vinegar
1 Tbsp Maple Syrup
1 Tbsp Olive Oil
1/2 tsp dry mustard
1/2 tsp dry dill
Salt and Pepper to taste
Place beets in medium sauce pan and cover with cold water. Heat over high heat until boiling, then reduce to medium and continue to boil until tender, about 30 minutes. Meanwhile, in a small bowl, whisk together vinegar, syrup, oil, mustard and dill. Add salt and pepper to taste. Once beets are tender, drain and rinse with cold water. Use your hands to remove the peel, they should slide off easily, a spoon will help to remove peel as well. Once peeled, slice and add to the vinegar mixture. Stir to combine and set aside, for 30-60 minutes. For best results, refrigerate over night and serve chilled.
Beets are wonderfully grounding, good for digestion, heart and brain health, and have anti-inflammatory properties. Enjoy pickled beets on a salad, with braised greens or on their own for a tangy zip.
Makes approximately 1 gallon
At Urban Yoga Chicago we have Yogi Tea available for all of our classes and events. Our clients quickly learn to just come on in and help themselves to a cup before or after class. Yogi Tea is health promoting, delicious, soothing, fragrant and a great coffee substitute. In the science of yogic foods the spices used are said to have the following properties:
Yogi Tea takes on the energy we put into it (as does all of our food) so begin by playing your favorite mantra music. Chant mantra as you mindfully wash and slice ginger (Note:when we use organic ginger we do not peel it) and measure out the spices. Combine water, spices & ginger in a large pot, cover and bring to a boil over high heat. Continue to chant. Once boiling, remove the cover and add the black tea (if using). Turn heat down to medium high and boil actively for 15 minutes. Next, cover the pot and reduce to simmer for 30 minutes. As the tea brews, mindfully engage in whatever activity you choose breathing consciously through your nose, enjoying the spicy aroma of the tea. Move slowly and enjoy this time.
When the tea is done, remove from heat and strain into jars for storage. Be sure to pour a cup for yourself to sit down and savor. If not serving immediately, allow tea to cool completely, uncovered before refrigerating. Yogi Tea may be stored in refrigerator up to two weeks, but let’s face it - it’s too good to last that long!
Serve with milk and sweetener to taste.
I often get asked where I get certain macronutrients like protein and omegas, especially being an active plant-based runner. I appreciate this question because this lifestyle is very important to me and I do pay attention to make sure I'm eating a well balanced and healthy diet. Occasionally, I go to Cronometer and plug in all the food I consume over a 1-3 day period to see how I'm doing. If I am consistently low in a particular nutrient or mineral, I look up the foods that contain those nutrients and add them into my diet. This is how I learned that one Brazil nut a day will meet my nutritional needs for Selenium, pretty cool. I also supplement daily with B12 (recommended for everyone on a plant-based/vegan diet), Vitamin D, Magnesium and a Multivitamin.
I find breakfast to be the easiest meal to load up on protein, omegas and carbs. I can make a smoothie, oatmeal or these overnight oats and load in my flax, chia and hemp seeds as well as fruit, nuts and nut butter to make a healthy and satisfying breakfast. I recently discovered overnight oats and have been experimenting with different combinations. This is a forgiving recipe and I haven't had a bad batch yet. I especially enjoy these oats after a run or when I have a long morning ahead of me.
In a glass storage container, smash banana with a fork. Add in the rest of the ingredients. Combine all the ingredients and cover. These oats can be ready in as little as 2 hours.
When I am preparing them in the morning, I leave them covered, on my counter. This allows the berries to thaw and is enough time for the oats to soften. If you are preparing the night before, leave them in the refrigerator. Stir before serving and top with a tablespoon of nut butter or a few chopped walnuts for additional protein and texture.
Note: I prefer soy milk for added calcium and protein and add in the cacao and maca for flavor as well as a mood and energy boost.
Here are the macronutrients for this recipe (without the almond butter or walnuts):
98.2 grams of carbs, 76% of daily target
21.8 grams of fiber, 87% of daily target
11.9 grams omega 3, 1081% of daily target
5.7 grams omega 6, 47% of daily target
23 grams protein, 50% of daily target
342.9 mg calcium, 34% of daily target
Our tastebuds have been enjoying this dish so much, this is our third batch this spring. Lemon gives a zing to the asparagus and the peas provide a sweet snap in the mouth. You can pull this creamy, flavorful dish together in less than 30 minutes.
1 lb spaghetti
1 bundle fresh asparagus, washed
1 cup frozen peas
1 lemon, juiced
1 jalapeño pepper, diced
4 cloves garlic, minced
4 Tbsp Olive Oil
1 tsp Better than Bouillon
1/4 cup Nutritional Yeast
Salt and White Pepper to taste
Prepare spaghetti according to package instructions. Meanwhile, fill a wide sauté pan with 1-2 inches of water and heat over high heat bringing it to a boil. Chop asparagus into 1 inch pieces, on an angle and add to the boiling water. Cover and reduce heat to medium. Cook for 2-5 minutes until asparagus is just tender, but retains a bite and it's green color. Drain water, remove from pan and set aside. Heat 3 Tbsp olive oil over low heat, add minced garlic and jalapeño, heating this gently, stirring occasionally, softening the garlic and infusing the oil with the flavors of garlic and jalapeño. Place frozen peas in colander. When pasta is cooked, reserve one cup of cooking liquid and drain the pasta in colander, thawing the peas in the process. Return the peas and pasta to the pot with the heat turned off. To the pasta add 1 Tbsp olive oil, half of the nutritional yeast, lemon juice and salt to taste, using tongs stir to combine, seasoning the pasta, cover and set aside. To the olive oil pan, add bouillon and reserved pasta cooking liquid, turn heat up to low-medium and stir to combine, melting the bouillon into the sauce. Once combined, pour sauce over the pasta and toss. Season with salt and pepper to taste. Top plated pasta with a nice sprinkle of nutritional yeast and a drizzle of olive oil.
This is a quick and healthy meal that looks like spring. It's simple and beautiful.
I'm looking for ways to incorporate Flax Oil into my diet so I don't have to take a spoonful at night (bleh). Adding the oil to this bowl infused it with those important Omega 3 oils without adding any off-putting taste.
3/4 cup cooked white basmati rice
3 oz baked Teriyaki Tofu (or tofu of your choice), sliced thin
3 oz baby arugula (a little more than half of a 5 oz bag)
1/3 cup vegan kimchi
1 Tbsp Sesame Oil
1/2 Tbsp Hemp Seeds
1 Tbsp Tamari
1/2 tsp garlic powder
Salt and Pepper
Optional: 1 Tbsp Flax Seed Oil
Makes 1 large smoothie
1 cup frozen blueberries
1 ripe banana
2 stalks of celery
1 Tbsp Cacao powder
1 tsp Maca Powder
1 tsp Macha
1 Tbsp Flax Seed Oil
1 Tbsp ground Flax Seed
1 Tbsp Hemp Seed
1 Tbsp Chia Seed
1 cup non-dairy milk or 1/2 cup non-dairy milk + 1/2 cup water*
Handful of Ice
Optional: 1-2 dates
Add all of the ingredients to high speed blender and blend until smooth. This smoothie is an excellent way to incorporate omega fatty acids into your diet. I was inspired to try this because I have started taking Flax Oil and a spoonful on it's own does not taste good! I also had some left over celery in the fridge and I really like the flavor this gave the smoothie.
*Note: The additional liquid makes this a drinkable smoothie, if you prefer this as a bowl, use half the liquid. The smoothie doesn't need the additional sweetness from the dates, but I added one before my long run because I like the energy boost dates provide.
1 Tbsp Gochugaru (may substitute 1/2 Tbsp Crushed Red chilis)
1/2 tsp salt
1/2 tsp pepper
1/4 tsp cayenne
Heat oil over medium heat and add the veggies. Stir to combine and sauce for about 5-7 minutes until they begin to soften. Add the spices and stir to combine. Add the broth, bring to a boil, lower to a simmer and cook until the veggies are tender and cooked through, add the chickpeas and heat through. Add the cocounut milk and cook on low for 10-15 minutes. Season with Bragg's, salt, pepper and cayenne.