Yogi Tea
Many people may think that being Vegan should be the diet of anyone who is serious about taking yoga, but you will quickly find out that yoga recipes are not entirely made up of vegan recipes. Moreover, the ideal yogic diet is one that does as little harm as possible and makes you feel good physically and emotionally.
Yogi Tea is another health-promoting, yoga recipe. It’s delicious, soothing, and a great coffee substitute. It is included among yoga recipes because, in the first place, it helps in the easy assimilation of spices by acting as an alloy for all the ingredients, creating just the right chemical balance. Last, it tastes great!
Ingredients:
For each cup:
- 10 ounces of water (about 1 1/3 cups)
- 3 whole cloves
- 4 whole green cardamom pods, cracked
- 4 whole black peppercorns
- ½ stick cinnamon
- ¼ teaspoon black tea
- ½ cup milk
- 2 slices fresh ginger root
Directions:
Bring water to a boil and add spices. Cover and boil 15 to 20 minutes, then add black tea. Let sit for a few minutes, then add the milk and return to a boil. Do not let it boil over.
When it reaches a boil, remove immediately from heat, strain, and sweeten with honey, if desired.
Nutrition
Calories: 0
Carbs: 0g
Fat: 0g
Protein: 0g
Artichokes
The artichoke has numerous benefits for our body. Among the components of the artichoke is inulin, a carbohydrate that is metabolized very slowly in our body, which could be appropriate for diabetes. Also, the artichoke is very rich in fiber, and therefore helps lower blood glucose and control cholesterol levels. In addition, this vegetable has the ability to combat constipation.
Another benefit of the artichoke is that it contains cinnarine, a substance that stimulates the secretion of bile. In this way, it favors the digestion of fats and prevents the retention of liquids with a diuretic effect. Its caloric intake is very low, the artichoke has less than 1% fat, and this translates into about 22 calories per 100 grams. Therefore, the slimming effect of the artichoke is due to three factors: its low calorie level, its diuretic effect and its ability to digest fats and eliminate them.
In addition to all of the above, it can be said that the artichoke favors and aids liver functions, as it works as a cleanser and regenerator of our intestines, our liver, and kidneys.
Artichoke Water
- 2 Artichokes
Cut the stems off the artichokes and cut the top inch off of the leaves. Fill a large pot with water and bring to a boil. Add artichokes and boil for 30 minutes, or until you can easily pull off the bottom leaves of the artichoke. Remove artichokes and save for a snack. Let the water cool and then drink a cup of it. This will help your liver detoxify itself and your entire body.
Golden Almond & Turmeric Milk
This beverage is especially beneficial for stiff joints and provides a source of lubrication for the entire system.
Ingredients:
- 1/8 teaspoon turmeric
- ¼ cup water 8 ounces milk
- 2 tablespoons raw almond oil
- Honey to taste
Directions:
Simmer turmeric in water until it forms a nice paste. Suggested cooking time is 8 minutes, you can add more water, as necessary. Meanwhile, bring milk to a boil with the almond oil. As soon as it boils, remove from heat. Combine the two mixtures.
Add honey to taste.
Nutrition
Serving size: 1 cup
Calories: 45
Fat: 2.5 g
Carbohydrates: 5 g
Sugar: 2.5 g
Fiber: 1.5 g
Protein: 1 g
Hangover Helper Scramble
- 3 eggs
- 1 teaspoon olive oil
- 4 asparagus spears
- ½ cup cherry or grape tomatoes, cut in half or quarters.
- Black pepper, to taste.
Crack the three eggs in a bowl and scramble. Heat the oil in a small frying pan. Add asparagus and tomatoes, then cook until asparagus are soft. Add egg and cook until set. Top with freshly ground black pepper, if desired.
Semolina & Carom Pancakes
This mild recipe is perfect for a Sunday morning breakfast. Serve these with tangy Tamarind Chutney.
Serves 4
Prep Time: 20 minutes
Cook Time: 15 minutes
Ingredients
- 1 cup coarse semolina or plain cream of wheat
- 1 cup plain yogurt
- Salt, to taste.
- Water at room temperature, as needed.
- 1/4 teaspoon baking powder
- 1/4 teaspoon carom seeds
- 1/4 small red onion, peeled and finely chopped
- small red bell pepper, seeded and finely chopped
- 1/2 small tomato, seeded and finely chopped
- tablespoons vegetable oil
Directions
Combine the semolina, yogurt, and salt in a medium-sized mixing bowl; mix well. Add 1/4 to 1/2 cup water to reach the consistency of pancake batter, ensuring that you do not have any lumps in the batter. Add the baking powder. Set aside for about 20 minutes.
In a separate bowl, create the topping. Mix the carom seeds, onions, bell peppers, and tomatoes. Heat a griddle on medium-low. Add a few drops of oil. Ladle about 1/4 cup of batter into the center of the griddle. It should have the thickness of a regular pancake. As the batter starts to cook, bubbles will begin to appear on the surface.
Add a small amount of topping to the pancake, while it is still moist. Press down gently with the back of your ladle. Add a few drops of oil around the sides of the pancakes to keep it from sticking.
Flip the pancake over and cook the other side for about 2 minutes. Remove the pancake from heat and place on a serving platter. Continue this until all the batter is used up. Serve warm.
Nutrition
165 Calories
27g Carbs
0 Fats
7g Protein
Goji & Chia Strawberry Smoothie Bowl
A delicious dessert among yoga recipes. This nutrient-dense vegan smoothie bowl is sure to keep you going until lunch! Start your morning right with this blast of flavor and color.
Yield: 1
Ingredients
- 1T goji berries
- 1T Strawberries
- 1-inch piece cinnamon stick
- 2-4T chia seeds
- 1 T coconut oil
- 16 oz. coconut water
- 2T cashew milk yogurt
- 1/3 c hemp seeds
- 2-3 large kale leaves
- 1c frozen berries
- ½ frozen banana
- 1/2 cup of chocolate syrup
Directions
Place goji berries, cinnamon, and chia seeds in your blender, and add enough coconut water to cover well. Let soak about 10 minutes. Add the remaining coconut water and the rest of the ingredients to the blender and process on the appropriate setting for smoothies, adding extra liquid (coconut water, water, or nut milk) for your desired consistency. Sprinkled with chocolate chips.
Total Time: 5 minutes
Nutrition
Calories 150,
Total Fat 8g
Total Carbs 14g
Fiber 4g
Protein 6g
Millet waffles with chocolate syrup and flax seeds
Waffles are better than pancakes because they have got all those nooks and crannies waiting to be filled with goodness! They are also great for special occasions and lazy Sunday mornings, but if you freeze them you can pop them in the toaster for those less-lazy days of the week. Drizzle with syrup and sprinkle flax seeds. You will need to soak the grains overnight, so make sure you plan accordingly.
Yield: 4
Ingredients
- 1c millet
- 1c untoasted buckwheat, or whole oats
- ¼ c flax seeds
- ¼ c shredded unsweetened coconut flakes (optional)
- 2 T blackstrap molasses or agave
- 2 T unrefined coconut oil
- ½ t salt
- 1-3 t ground cinnamon
- 1-3 t orange zest (optional)
- ¼ c sunflower seeds (optional)
- Chocolate syrup
Directions
Place millet, buckwheat (or oats), and flax in a small bowl, add water to cover by an inch, and let stand overnight.
Strain and discard the soaking water. (It will be gooey!) Place the grains in a blender, preferably not a high-speed one, but if, like me, that is all you’ve got, no worries—the waffles may just come out denser.
Add water to barely cover the grains (about 1½ cups). Then add the rest of the ingredients except the sunflower seeds. Blend into a thick batter. Some millet will remain whole and provide a nice crunch.
Pour some batter into a hot waffle iron. Sprinkle the batter with sunflower seeds (if using), close, and bake according to the manufacturer’s directions.
Serve with or without your favorite toppings.
You can refrigerate batter for up to five days.
Nutrition
Calories181
Total Fat6.8 g
Total Carbohydrates26.3 g
Dietary Fiber3.9 g
Protein5.3 g
Tofu & Kale scramble
Savory, Southwest-inspired tofu scrambles for 1 with lots of veggies and a simple 5-ingredient sauce
PREP TIME 10 minutes
COOK TIME 20 minutes
TOTAL TIME 30 minutes
Servings 2
Ingredients
- 8 ounces extra-firm tofu
- 1-2 Tbsp olive oil
- 1/4 red onion (thinly sliced)
- 1/2 red pepper (thinly sliced)
- 2 cups kale (loosely chopped)
Sauce
- 1/2 tbsp sea salt (reduce amount for less salty sauce)
- 1/2 tbsp garlic powder
- 1/2 tbsp ground cumin
- 1/4 tbsp chili powder
- Water (to thin)
- 1/4 tbsp turmeric (optional)
For serving (optional)
- Salsa
- Cilantro
- Hot Sauce
- Breakfast potatoes, toast, and/or fruit
Directions
Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.
While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.
Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.
In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
Serve immediately with the breakfast potatoes, toast, or fruit. I like to add more flavor with salsa, hot sauce, and/or fresh cilantro. Alternatively, freeze for up to 1 month and reheat on the stovetop or in the microwave.
Video
Nutrition (1 of 2 servings)
Serving: 1 serving
Calories: 212
Carbohydrates: 7.1 g
Protein: 16.4 g
Fat: 15.1 g
Fiber: 2.1 g
Fruit and Quinoa Protein Oats
Yield: 1
Prep time: 10 Minutes
Total time: 10 Minutes
A healthy take on overnight oats packed with fruit, protein, and quinoa that are gluten free, dairy free, and vegan!
Ingredients
- 1/4 cup large, flaked gluten free rolled oats
- 1/4 cup cooked quinoa
- 2 tablespoons natural vanilla vegan protein powder
- 1 tablespoon ground flaxseed
- 1 tbsp cinnamon
- 1/4 banana, mashed
- A few drops of liquid stevia (or 1 teaspoon pure honey or maple syrup)
- 1/4 cup raspberries
- 1/4 cup blueberries
- 1/4 cup diced peaches
- 3/4 cup unsweetened almond milk
- Optional Toppings: toasted coconut, almond butter, almonds, seeds, dried fruits, fresh fruits, etc.
Directions
In a medium bowl combine oats, quinoa, protein powder, ground flax, cinnamon, and stir to combine.
Add in mashed banana, stevia (or honey/maple syrup), berries, and peaches.
Pour in almond milk and mix ingredients together.
Place in the fridge and leave overnight.
In the morning, remove from the fridge, heat on the stove top or in the microwave, or enjoy cold!
If you find the mixture is too thick in the morning just add in some extra almond milk!
Get creative with toppings… add nut butter, nuts, seeds, more fruit, coconut, etc.!
Nutrition
CALORIES: 290
TOTAL FAT: 6g
CARBOHYDRATES: 41g
FIBER: 11g
PROTEIN: 19g
Blueberry & Greek Yogurt Muffins
The perfect grab-and-go breakfast or snack! These blueberry protein muffins are packed with protein, use whole wheat flour, and no oil. They are super moist and really easy to make. You can even add bananas if you like. Among yoga recipes, these make a great baking project for kids.
Yield: 5-6 Muffins
Prep time: 5 Minutes
Cook time: 18 Minutes
Total time: 23 Minutes
These whole grain muffins are an easy grab-and-go breakfast or snack that will keep you nice & full!
Ingredients
- 1/3c white flour + 1 tbsp (reserved)
- 1/3 c wheat flour
- 2/3 cup protein powder
- 1/2 tbsp baking powder
- 1/4 tbsp salt
- 1/2 cup plain whole milk Greek yogurt
- 1 egg
- 1/2 cup applesauce
- 1/3 cup sugar
- 1 tbsp vanilla
- 1 cup blueberries, fresh or frozen (See notes for frozen)
Directions
Preheat oven to 400 degrees. Line a muffin tin with liners or use non-stick spray.
In a large bowl combine flours, protein powder, baking powder and salt.
In a medium sized bowl whisk together yogurt, egg, applesauce, sugar and vanilla.
Add wet ingredients to the flour mixture and mix until just combined.
Place blueberries in a small bowl and coat with reserved 1 tbsp flour.
Gently fold blueberries into batter.
Fill the prepared muffin tin, nearly filling each muffin to the top. This should make 6 or so muffins, depending on the size of your muffin tin.
Bake muffins at 400 for 18-20 minutes until golden brown and a toothpick inserted comes out clean.
Nutrition
YIELD: 7 SERVING SIZE: 1
CALORIES: 165
TOTAL FAT: 2g
CARBOHYDRATES: 26g
FIBER: 1gSUGAR: 18g
PROTEIN: 11g
Fruit and Coconut Milk Smoothie
Yoga Recipes for dessert…
Makes 4 servings
In this smoothie, traditional ingredients like bananas, blueberries, yogurt, and honey meet an unlikely guest: unsweetened coconut milk. Not only does the milk help create the perfect consistency for a smoothie, but it also aids digestion, making this sweet, fruity smoothie a good-for-you treat.
Ingredients
- 1 10-ounce bag frozen blueberries or other fruit
- 3 ripe bananas
- 1 cup plain yogurt
- 1 cup unsweetened coconut milk
- 2 tablespoons honey
How to Make It
In a blender, puree the blueberries, bananas, yogurt, coconut milk, and honey. Serve.
Nutrition
Calories 300
Fat 15g
Carbohydrate 43g
Fiber 3g
Sugars 28g Protein 5g
Cucumber Chili Coolers
Yoga Recipes for beverages…
Serves 4–6
Prep Time: 15 minutes
Cook Time: 10 minutes
These edible cups stuffed with a creamy garlic yogurt are so easy to make. Amaze your friends with this delight.
Ingredients
- 2 medium seedless cucumbers, peeled
- 1/2 teaspoon cumin seeds
- 1/2 cup yogurt, whipped
- 1 clove garlic, peeled
- 1 Serrano green chili, seeded
- teaspoon fresh lemon juice
- Table salt, to taste
- sprigs fresh cilantro, stemmed
To make the cucumber cups: Cut the cucumber crosswise into 1-inch pieces. Use a melon baller to scoop out the insides. Leave a 1/4-inch border on the sides and the bottom. Set the cups upside down on a plate lined with paper towels to drain. Refrigerate.
Heat a skillet over medium heat. Add the cumin seeds and dry roast them until fragrant, about 1 to 2 minutes. Stir constantly to prevent the seeds from burning. Let them cool and then roughly pound them.
Using a hand blender or a mixing spoon, blend together the cumin seeds, yogurt, garlic, green chili, fresh lemon juice, and salt. Transfer the yogurt mixture to a mixing bowl.
Finely chop the cilantro. Add it to the yogurt mixture.
When you are ready to serve, place all the cucumber cups on a serving platter. Spoon the yogurt mix into each cup. These can be made ahead and refrigerated until ready to serve.
Nutrition
Per Serving size: about 1/2 cup
Calories: 50.
Fat: 0g.
Carbohydrates: 12g. Fiber: 1g.
Mung Beans & Rice with Vegetables
Yoga Recipes for Dinner…
Ingredients:
- 4 ½ cups water
- ½ cup whole mung beans
- ½ cup basmati rice
- 1 onion, chopped and 3 cloves garlic, minced
- ¾ cup finely minced ginger root
- 3 cups chopped vegetables
- 2 tablespoons ghee or oil
- ¾ tablespoon turmeric
- ¼ teaspoon dried crushed red chilies
- ¼ teaspoon ground black pepper
- ½ teaspoon coriander
- ½ teaspoon cumin
- ½ teaspoon salt
Directions:
Rinse the mung beans and rice. Add the mung beans to boiling water and cook until they begin to split. Add the rice and cook another 15 minutes, stirring occasionally. Now add the vegetables.
Heat the ghee/oil in a sauté pan and add the onions, garlic, and ginger and sauté until clear. Add the spices and cook 5 more minutes, stirring constantly. Add a little water if necessary. Add this to the cooked rice and beans. You can substitute vegetables as you like, as well as use Bragg Liquid Amines, tamari, or soy sauce instead of salt. Tastes great with yogurt!
Nutrition
131 Cal
20g Carbs
4g Fat
4g Protein
Black Eye Bean & Coconut Curry
Yoga Recipes for dinner…
Ingredients
- ½ cup black eye beans, sprouted if possible
- 2 cups water
- 1 tbsp oil
- 1tbsp mustard seeds
- 1tbsp cumin seeds
- 1 tbsp asafetida
- 1 tbsp grated ginger
- 5‐6 curry leaves
- 1 tbsp turmeric
- 1 tbsp coriander powder
- 2 tomatoes ‐ chopped
- 1‐2 tbs. roasted peanut powder
- Fresh coriander leaves
- Fresh coconut, grated
- Sugar and salt to taste
Method
Soak the beans in water for 6‐8 hours or overnight. Cook the beans in a pressure cooker or boil in a pot.
Heat the oil and add the mustard seeds. When they pop add the cumin seeds, asafetida, ginger, curry leaves, turmeric and coriander powder. Add roasted peanut powder and tomatoes.
Add the beans and water. Continue stirring occasionally until thoroughly cooked.
Add more water if necessary. Add sugar and salt to taste, garnish with coriander leaves and coconut.
Nutrition
200 Calories
13g Carbs
5g Fat 4g Protein
Salmon Crush Crunch
Yoga Recipes for dinner…
- 1 (6-ounce) salmon fillet
- 3 teaspoons olive oil, divided
- 2 cups baby spinach
- 1 cup diced broccoli
- 1 cup cooked quinoa or wild rice
- 1 teaspoon flaxseeds or sesame seeds (optional)
Rub salmon with 1 teaspoon of olive oil. Heat a skillet over medium heat. Add salmon and raise heat to high. Cook for 3 minutes, then turn and cook for another 4 or 5 minutes, until it is cooked through and flakes easily with a fork. Set aside. In the same pan, heat the remaining 2 teaspoons olive oil over medium heat. Add spinach and broccoli and cook until spinach is wilted and broccoli is tender. Add quinoa or rice and mix together. Sprinkle in flax or sesame seeds, if using. Add salmon to pan and flake it with a fork. Stir everything together and serve in a bowl or over a bed of lettuce.
Quinoa Tabouli
Yoga Recipes for lunch…
I use this as a snack or lunch, and often double the quantities and make as one batch for the week, even using it as garnish on a larger salad or meal.
- ½ cup cooked quinoa
- 2 bunches parsley, finely chopped
- ½ white onion, diced
- 1 tomato, diced
- 1 tablespoon extra-virgin olive oil
- Juice of 1 lemon
Mix the quinoa, parsley, onion, and tomato in a bowl. Dress with olive oil and lemon juice. Stir and enjoy.
Puffed Millet, Rice & Pomegranate
Yoga Recipes for dinner…
Ingredients
- 2 cups thin pohe (flattened rice)
- 1 cup puffed millet or rice
- 1 cup thick buttermilk (very thin yogurt)
- 1/2 cup pomegranate pieces
- 5 – 6 curry leaves
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- 1/8 teaspoon asafetida
- 5 teaspoons oil
- Sugar to taste
- Salt to taste
- Fresh or dried coconut – shredded
- Fresh coriander leaves
Directions
Heat oil and add mustard seeds.
When they pop add the cumin seeds, asafetida and curry leaves.
In a large bowl place the pohe. Combine it with the oil spice mix, sugar and salt.
When it has cooled mix the yogurt, coriander and coconut with the pohe.
Serve with coriander and coconut if desired.
Nutrition
Calories: 334kcal
Carbohydrates: 23g
Protein: 5g
Fat: 26g
Fiber: 5g
