Easy to make nourishing slice that’s perfect for lunch, picnics or with salad.  Serve hot or cold.  Make in bulk for freezing and reheating for any meal! Experiment with the flavours and add your own additional ingredients.

Ingredients

1 onion, finely chopped
2 cloves garlic, crushed
1 tbsp dried rosemary
450g courgette, grated (approximately 2 cups)
250g sweet potato, peeled and grated (approximately 1 cup)
1 cup (150g) almond meal
1 tsp baking powder
sea salt and cracked black pepper
5 eggs, lightly beaten
1 packet of feta, crumbled
Cherry tomatoes to top

Extra Optional Ingredients
1½ cups frozen peas
2 tablespoons pesto
1 cup baby spinach
1 teaspoon chilli flakes

Method

  1. Preheat oven to 400°F (200°C)
  2. Grease and line baking dish (20cm x 30cm).
  3. If you have a food processor you can whip up this recipe super quick by using your grater blade and grate sweet potato, courgette, onion and garlic.
  4. Mix courgette, sweet potato, almond meal, rosemary, feta cheese, baking powder and salt and pepper ingredients together in a large bowl.
  5. Make well in the mixture, add eggs and mix well.
  6. Spread evenly in baking tin, or whatever dish you have.  Top with halved cherry tomatoes.
  7. Bake 40-50 minutes. This will depend on your dish you used, the slice is cooked once you insert a skewer and it comes out clean.

Recipe credit: Food Matters TV

This recipe is not only delicious and decadent but it’s also good for you and super simple! It only takes five minutes to prepare and you only need five ingredients!

Ingredients
(use organic ingredients where possible)
1 cup coconut oil
1 cup almond butter (you can also use unsalted crunchy peanut butter)
2 cups raw cacao
1 cup dates (pitted)
3 tablespoons of honey
1 to 2 pinches of unrefined sea salt

Method
1. Soak your dates in hot water for about 20 minutes to make them soft and sticky.

2. Carefully melt your coconut oil on very low heat.

3. Place all your ingredients, except the almond butter, in your high speed blender and blend until soft and well combined.

4. Add the almond butter at the end to keep the crunch.

5. Spread evenly in a tin or container.

6. Place in the fridge for about one hour.

Source: MindBodyGreen.com

A simple fun recipe for Sweet & Salty Popcorn snack.  As you are making it yourself you can choose the quality of the ingredients so that you know exactly what goes into the snack.  Choose real butter, organic coconut oil, raw honey (full of vitamins, minerals and antioxidants), organic popcorn kernels and sea salt.

Serves 2 – 4 people

Ingredients:

1/2 cup popcorn kernels
4 tbsp coconut oil
2 tbsp honey (preferably raw)
1 tbsp (or more) butter, to taste
1/8 – 1/4 tsp sea salt, to taste

Directions:

To make popcorn, you’ll need a large pan with a tight-fitting lid. Heat the pan with a little coconut oil, then add some corn kernels, cover and heat. The kernels will swell and start to ‘pop’, bursting out of their skins. Once the popping sound dies out, remove the pan from the heat and carefully remove the lid.

Use a heavy-based pan to make popcorn so that the kernels in contact with the surface of the pan don’t burn during cooking. Fill the pan only one-quarter full of corn kernels and never more than one-third full, as the kernels expand in volume considerably when they burst and need room to fully ‘pop’.

Meanwhile, melt the honey and butter (or coconut oil) together on the stove in a small pan over low- to- medium-low heat.

When the popcorn is done, pour the butter/oil and honey mixture over the popcorn and toss to coat.
Sprinkle the popcorn with sea salt and toss to coat it evenly.

This treat is sticky and delicious. Popcorn takes best when freshly made so eat as soon as possible!

I baked some yummy energy bars for the refreshments after last Saturday’s Yoga Nidra workshop.  Yes I surprised myself (!) and my students with my baking skills and they proved very popular.  These bars are packed with goodness.  Chia seeds are a great source of healthy omega-3 fats and fibre.  Health benefits of adding chia seeds to your diet include boosting energy, stablising blood sugar levels, adding digestion and lowering cholesterol.

As promised here is the recipe:

Makes 9 bars

Ingredients:
Oil, to grease
5 heaped tbsp condensed milk
1 heaped tbsp crunchy peanut butter
15g milled chia seeds
110g porridge oats
15g hazelnuts, roughly chopped
30g soft, pitted dates, chopped
30g soft apricots, chopped
30g raisins

Preheat the oven to 140C/275F/gas mark 1.  Grease an 18 x 20cm baking tray.

Gently warm the condensed milk in a saucepan.  Stir in the peanut butter, then all the other ingredients and spoon into the baking tray.  Bake in the oven for about 50 minutes, until golden, and leave to cool in the tray.

Now the challenge is what to bake for the next workshop!

 

 

 

Every day, I sprinkle Chia seeds onto my breakfast.  I also use them in baking, blended into smoothies and in tasty desserts.  These tiny seeds are jam packed with nutritional value and are extremely easy to add to your diet.

Chia, or Salvia hispanica L, is a member of the mint family from Mexico and South America. The Aztecs relied on chia as a staple food and revered it enough to use for religious ceremonies and medicinal purposes.

Rich in omega-3s, high in fibre, protein, magnesium and much more, it is no surprise that chia seeds are known as “the ultimate super food”.

  • Chia is gluten free
  • It is super high in dietary fibre, making it great for digestion and healing digestion issues.
  • It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!
  • It boasts 20% protein
  • It is high in antioxidants
  • Chia contains five times more calcium than milk
  • Chia contains seven times more vitamin C than oranges
  • It contains three times more iron than spinach
  • It contains twice the potassium content of banana
  • It is food for healthy skin, hair and nails
  • It has a positive impact balancing blood glucose levels
  • Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

Here are a few simple ways to use chia seeds:

Blend into smoothies
Add a desert spoon of seeds to any smoothie and as the seeds have a “neutral” taste they mix well with any flavour combination.

Sprinkle onto breakfast cereals and yoghurt
This is my daily favourite and a great way to add nutrients to your first meal of the day.

Add to any baking recipe
Chia seeds can be easily added to any bread or baking recipe including gluten free recipes.  Adding chia seeds increases the nutritional density of the recipe whilst reducing the glycemic index due to the gelatinous outer coating found on chia seeds.  Check out this Oat, Nut and Chia Seed Energy Bar recipe.

Try sprouting with chia seeds
Perhaps something a little different but you can sprout and add to salads.

Make a ‘Chia Fresca”
Mix whole chia seeds with water or fruit juice to make a ‘Chia Fresca’ which translates as ‘fresh chia’.

A tasty (and healthy) Chia dessert
Per serving infuse ½ cup of almond milk with 1 teaspoon honey, vanilla extract and add 3 teaspoons of chia seeds.  Allow the chia seeds to expand, ideally overnight. This pudding is great eaten with fresh seasonal fruit making a tasty, healthy pudding!

Here’s my recipe for super quick, tasty and healthy granola. Many of the shop bought granola is high in sugar, contains unhealthy fats and oils, and may contain unnecessary ingredients. The benefit of making your own is that you can mix up the flavours and experiment with ingredients.

Whole oats are full of good-for-you fibre, high in protein, and contain vitamins and minerals like iron and magnesium. Buy 100% pure whole rolled oats as “instant” or “quick cooking” will be highly processed.

Add nuts and seeds for flavour, texture, extra nutrients and added healthy protein. You can add unsweetened dried fruit and maybe added less sweetener if you are adding fruits to keep the sugar content down.

This recipe makes about three cups of granola – ½ cup is typically a serving. Serve it as cereal with milk (try it with unsweetened almond milk), unsweetened Greek yogurt and with fresh seasonal fruit. I like to add a sprinkling of chia seeds to add protein and nutrients. Plus chia seeds are very filling so will prevent mid-morning cravings!

Healthy Homemade Granola Recipe

Prep Time: 10 min
Total Time: 20 min
Serves 4-6

Use raw, organic ingredients whenever possible. These measurements are flexible; don’t worry too much about being exact.

Ingredients:

2 cups raw, whole rolled oats
½ cup raw nuts, chopped
¼ cup raw seeds (sunflower or pumpkin seeds are great)
½ cup unsweetened dried fruit, chopped (optional)
2-3 tablespoons raw honey
2 tbsp virgin coconut oil
½ tsp vanilla extract or almond extract
1 large pinch fine sea salt

Preheat the oven to 150C/300F/Gas Mark 2.

Combine all ingredients in a mixing bowl and use your clean hands to mix well and to coat.  The coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 75ºF.) Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren’t any chunks of oil left. Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted.  Cool before serving or storing. This granola can be kept in an airtight glass container in a cool, dry place for up to 2 weeks.

Why not get creative and add your own combo of healthy ingredients.  Here are a few ingredient ideas to get you started:

Blueberries
Dates
Flaxseeds
Cherries
Almonds
Walnuts
Maple Syrup
Cashew Nuts
Pecans
Raisins
Cinnamon
Cranberries

The list goes on…. Enjoy creating your own flavour combinations!

Here’s another recipe from our Bala Brook Aloha Yoga Retreat 2014.  Christine is a dedicated foodie and gets her inspiration from many sources including professional chefs.  This recipe is one of Jamie Oliver’s.

Minutes to prepare: 20
Minutes to cook:  30
Number of servings: 4

Ingredients:
12 oz chickpeas, soaked overnight in water
1 medium potato, peeled
6 leek, finely, sliced
1 tbsp olive oil
knob of butter
2 cloves of garlic, finely, sliced
salt
freshly ground pepper
850 ml chicken or vegetable stock
2 handful parmesan cheese, grated
extra virgin olive oil

Directions:

  1. Rinse the soaked chickpeas, cover with water, and cook with the potato until tender.
  2. Remove the outer skin of the leeks, slice lengthways from the root up, wash carefully and slice finely.
  3. Warm a thick-bottomed pan, and add the tablespoon of oil and the knob of butter. Add the leeks and garhc to the pan, and sweat gently with a good pinch of salt until tender and sweet.
  4. Add the drained chickpeas and potato and cook for 1 minute. Add about two-thirds of the stock and simmer for 15 minutes.
  5. Purée half the soup in a food processor and leave the other half chunky this gives a lovely smooth comforting feel but also keeps a bit of texture.
  6. Now add enough of the remaining stock to achieve the consistency you like. Check for seasoning, and add Parmesan to taste to round off the flavours.

Source: jamieoliver.com

We are all BIG fans of our Aloha Yoga Retreat cook, Christine.  She creates our retreat menus, sources local ingredients and lovingly prepares our retreat meals.  Her food gives us inspiration and fresh ideas for dishes to make at home.

By popular request here is one of her lunchtime dishes.  A tasty salad which is vegan and gluten-free.  You can swap the cashews and cashew butter for peanuts and peanut butter.

And yes Christine will be with us for the Bala Brook 2015 Aloha Yoga Retreat!

Ingredients
1 cup quinoa, rinsed and drained
2 cups finely cut purple cabbage
1 cup shredded carrots
1 red bell pepper (capsicum), diced
2 green onions (scallions), thinly sliced
½ cup chopped fresh coriander
½ cup cashews (or peanuts)

Dressing
¼ cup cashew butter (or peanut/almond butter)
2 cloves garlic, minced
1 tbsp grated fresh ginger (or 1 tsp dried ginger)
3 tbsp tamari (light soy sauce)
2 tbsp agave (or maple syrup)
2 tbsp warm water
1 tbsp rice vinegar
1 tbsp sesame oil
½ tsp crushed red chili pepper (or 1 tsp Sriracha sauce)

Instructions

  1. Place the quinoa along with 2 cups salted water in a medium saucepan. Cover and bring to a boil, then reduce to the lowest heat setting. Simmer until water is completely absorbed and quinoa is fluffy, about 20 minutes.
  2. In a large bowl, whisk the dressing ingredients together.
  3. Add the quinoa to the dressing and mix well to combine.
  4. Add the veggies, onions, cilantro and cashews.

Original source for this recipe:
Author: Angela @ Vegangela.com
Image credit vegangela.com
Adapted from http://www.juliehasson.com/2012/10/peanut-sesame-noodles

I have just returned from our wonderful Aloha Yoga Retreat on Dartmoor.  It is always such a privilege and an honour to work with such inspiring groups and to be teaching alongside my colleague, Jagdambe Ma.

This year we allowed plenty of time for creative activities alongside yoga classes, massages, walking and of course rest.  On the Saturday morning we hosted a Raw Chocolate Workshop making a Raw Chocolate, Oats and Almond Milk Breakfast Smoothie; Raw Chocolate Fudge and a Clay & Raw Chocolate Face Mask.

We forget that play and laughter are important sources of relaxation for adults.  By developing our playfulness we can feed our imagination, creativity, develop problem-solving skills and improve our mental health.

In our busy lives, we may focus heavily on work and family commitments and having fun can be a low priority.  Somewhere between childhood and adulthood, we have stopped playing and we may take life a little too seriously.  We all need to play so it is so refreshing to have the time and space for some fun!

We had the added bonus of being in an area with no phone signal and limited WiFi access so it was the perfect opportunity to be creative, playful and also have a digital detox.

There are numerous benefits to play such as:

  • Stress Relief – Play can trigger the release of endorphins, the body’s natural feel-good chemicals.  This helps to promote an overall sense of well-being.  The social interaction of play can also help ward off stress and depression.
  • Improve brain function – Puzzles or activities that challenge the brain can help prevent memory problems and improve brain function.
  • Stimulate the mind and boost creativity – It is easier to learn new task when it’s fun.  Play can also stimulate your imagination, helping you adapt and problem solve.
  • Improve relationships and your connection to others. Sharing laughter and fun can foster empathy, compassion, trust, and intimacy with others.
  • Keep you feeling young and energetic – Playing can boost your energy and vitality and even improve your resistance to disease.

Here’s the Clay and Raw Chocolate Face Mask Recipe from our Raw Chocolate Workshop.  It’s great fun to do and makes your skin feel so smooth and glowing.

Clay helps to draw purities out and away from skin. Cacao is packed with antioxidants to help repair skin and flavanoids to reduce inflammation. The copper, iron, manganese, magnesium, and zinc in cacao can also promote healthy cell growth. Combined, these ingredients can help your skin feel fresh and cleaned, while also offering the aromatherapeutic pick-me-up benefits of chocolate.

Choosing to use green tea in this mask instead of distilled water can offer additional anti-oxidant and anti-inflammatory benefits, which is particularly helpful around tired eyes.

Ingredients:

1 tablespoon of powder clay

1 tablespoon of raw cacao powder

1 tablespoon distilled water or cooled green tea

Method:

1. Place the clay and cacao powder a bowl and blend well with a spoon.

2. Add purified water or cooled green tea to produce a paste that is of medium consistency — not too thick, not too runny.

3. Using either your fingers (or a clean brush if you prefer), apply a thin but evenly distributed layer of the paste to your face in upward strokes paying particular attention to your t-zone and nose, but avoiding the eyes and lips.

4. Allow the mask to dry for 15 minutes. Take this opportunity to put your feet up and relax. Once the mask has dried slightly, gently rinse your face with warm water and gently pat dry with a clean towel.

If you wish, you may follow this with a gentle face wash and toner, but most importantly, don’t forget to moisturize. This mask is not recommended for people with eczema. If you have sensitive skin, please do a patch test first.

 

 

Thank you to Yotam Ottolenghi for this paneer recipe.

I’ve just made a batch of paneer cheese and it is so simple to make.  Try making this tasty Braised Eggs with Potato and Paneer dish.  Paneer can also be used in currys and stir frys.

Paneer Cheese

Makes about 170g, or enough to feed two to four.

Ingredients
1 litre whole milk
2 tbsp lemon juice

Method
Line a large sieve with two clean J-cloths and place in the sink. Pour the milk into a medium, heavy-based saucepan and turn the heat to medium-low. Cook for 20 to 25 minutes, so the milk comes slowly to a boil – resist the temptation to turn up the heat. As the milk nears a boil, keep an eye on it and, as it starts to rise in the pan, stir in a tablespoon of lemon juice. As the milk starts to split, add the remaining lemon juice and cook, stirring continuously, until you have a solid and a liquid: the curd and whey.

Pour the contents of the saucepan into the lined sieve, and leave the whey to drain away. Run cold water over the curd to rinse off excess whey, then draw together the J-cloths to form a bag around the curd and squeeze tightly to remove any moisture – you should end up with something resembling a wrapped ball. Flatten the package a little on a large plate, then place something heavy on top – another heavy pan, say, or a few tins of food. Refrigerate for at least two hours, until all the liquid has been squeezed out and the curd has set. Keep the paneer wrapped in the J-cloths, cover with cling-film, and keep in the fridge for up to two weeks.

Braised Eggs with Potato and Paneer

This is great with crusty ciabatta or a thick flatbread. Serves six.

Ingredients
2 medium waxy potatoes, peeled and cut widthways into 1.5cm slices – about 550g net weight
1½ tsp ground turmeric
Salt
75ml olive oil
2 medium onions, peeled and thinly sliced
1½ tsp caraway seeds
1 large green chilli, deseeded (unless you want it spicy) and thinly sliced
2 medium green peppers, deseeded and cut lengthways into 0.5 cm strips
3 bunches spring onions, trimmed and cut on an angle into 1cm pieces
300ml vegetable stock
10g picked parsley leaves, chopped
10g picked tarragon leaves, chopped
170g paneer (homemade or shop-bought), broken into 2cm chunks
6 large eggs

Method
Heat the oven to 200C/390F/gas mark 6. Fill a saucepan with water and bring to a boil. Add the potatoes, a teaspoon of salt and half a teaspoon of turmeric, cook for 10 minutes, until the potatoes are almost done, then drain, refresh and set aside.

Pour two tablespoons of oil into a sauté pan on a medium-high heat and fry the onions for 10 minutes, stirring occasionally, until starting to soften. Add the caraway and the remaining turmeric, fry for five minutes, then turn down the heat to medium, add the chilli and peppers and fry for five minutes, to soften. Turn the heat back up to medium-high, add two more tablespoons of oil, and stir in the potatoes, spring onions and a teaspoon and a quarter of salt. Cook for five minutes, so the potatoes brown a little, then add the stock. Bring to a boil and cook rapidly, stirring, to reduce the liquid to six tablespoons – this will take about four minutes. Take the pan off the heat, stir in the fresh herbs and tip the lot into a 25cm-square gratin dish.

Dot the paneer over the top, then use a large spoon to make six indentations in the veg mixture and break an egg into each. Drizzle over the final tablespoon of oil, cover with foil and bake for 15 minutes. Remove the foil and cook for five to 10 minutes more, until the whites are set but the yolks are still runny. Remove from the oven, rest for five minutes and serve hot.

For more paneer recipes from Yotam Ottolenghi click here.

Photo Credit: Yotam Ottolenghi’s braised eggs with potato and paneer: ‘Great with crusty ciabatta.’  Photograph: Colin Campbell for the Guardian. Food styling: Claire Ptak