The food consumed by a yogi is of utmost importance. This is true for a variety of reasons, the first being philosophical considerations. The yamas are the first leg of yoga and the first of the yamas is ahimsa, nonviolence. When applied to the diet, for some yogis, this translates to vegetarianism or even veganism. For others, meat eating isn’t the most importance food choice. In this global economy, eating a strawberry picked by an underpaid migrant worker might be considered an act of violence. Some might see that as more violent than eating the meat of a cow who lived a long life on a wide pasture before being killed in as humane a way as possible. It’s all relative.
While being considerate and mindful of everything around you is excellent, ahimsa to one's self must always come first. For example, not all vitamins and minerals can be found in large supply in a vegetarian diet. This is especially true of iron and B vitamins. Supplements may be necessary to insure a complete diet. Additionally, getting enough protein can be a concern. A few non-meat sources of protein are tofu (20.2 grams per cup), lentils (17 grams per cup), nonfat Greek yogurt (13 grams per cup) and quinoa (8 grams per cup). Learning more about the origins of one’s food is also important. Going to farmer’s markets is great or even just eating organically whenever possible. Some excellent books on this subject include In Defense of Food and The Omnivore’s Dilemna by Michael Pollan, as well as Fast Food Nation by Eric Schlosser.
The most important thing is to eat healthily and in a way that aids one’s asana practice. That is the goal of this collection of recipes, to provide ideas and directions for foods that can be prepared and eaten with convenience and health in mind. Through our practice of yoga, we learn that we are not the body, but it is something that we must take care of to achieve Samadhi. All that said, while we are still living on this earth, the most important thing to remember while eating is to enjoy it. It's true what they say, you are what you eat. You are absorbing everything you put into your body and that includes vitamins and minerals going into the body, as well as the joy of ice cream on a hot day. Take care of yourself, body, mind and spirit.
These recipes are roughly divided into Savory and Sweet. There is also a post with a few quick snack recommendations, as well as a guide for making an optimal trail mix. Every recipe is Jen-tested for the good of my fellow Liberation yogis, so if anything doesn't work or you have any questions, shoot me an email!
xoxo, Jen
GREEN PESTO
Ingredients:
-1/2 lb spinach
-1 bunch kale
-1 bunch basil
-3 cloves garlic
-parmesan and pine nuts to taste
1. Cook spinach and kale in boiling water.
2. In a cuisinart, blend spinach, kale, basil and garlic to desired consistency.
There are a plethora of things you can do with this stuff. Serve it with veggies as a dip or mix it with quinoa or brown rice as a quick snack or side dish. If you prefer your pesto on the more traditional side, garnish this with parmesan and pine nuts.
-1/2 lb spinach
-1 bunch kale
-1 bunch basil
-3 cloves garlic
-parmesan and pine nuts to taste
1. Cook spinach and kale in boiling water.
2. In a cuisinart, blend spinach, kale, basil and garlic to desired consistency.
There are a plethora of things you can do with this stuff. Serve it with veggies as a dip or mix it with quinoa or brown rice as a quick snack or side dish. If you prefer your pesto on the more traditional side, garnish this with parmesan and pine nuts.
KALE CHIPS
Ingredients
-1 bunch kale (wash, remove stems and tear into 3 to 4 inch pieces)
-2 tablespoons parmesan (or more or less to taste)
-1/2 tablespoon apple cider vinegar
-1 tablespoon olive oil
-salt to taste
1. Preheat oven to 375.
2. Mix vinegar and oil, pour over kale and toss to coat. Sprinkle in cheese and salt and toss again until kale is evenly coated.
3. Spread onto a baking sheet and bake for approximately ten minutes or until crispy and brown around the edges. Watch carefully, the moment between crispy delicious and burnt is not a long one.
-1 bunch kale (wash, remove stems and tear into 3 to 4 inch pieces)
-2 tablespoons parmesan (or more or less to taste)
-1/2 tablespoon apple cider vinegar
-1 tablespoon olive oil
-salt to taste
1. Preheat oven to 375.
2. Mix vinegar and oil, pour over kale and toss to coat. Sprinkle in cheese and salt and toss again until kale is evenly coated.
3. Spread onto a baking sheet and bake for approximately ten minutes or until crispy and brown around the edges. Watch carefully, the moment between crispy delicious and burnt is not a long one.
QUINOA TABBOULEH
Quinoa is higher in protein and lower in carbs than most grains, so this is a healthier alternative to the traditional bulgur tabbouleh. Also its gluten free. You can eat this with pita chips or on its own...
Ingredients:
-1 cup quinoa
-1/4 cup olive oil
-1/4 cup lemon juice
-1 cup chopped parsley
-1 cucumber, diced and seeded
-2 tomatoes, diced and seeded
1. Rinse the quinoa in 2 changes of water. Place it in pot with two cups of water and bring it to a boil. Cover and let simmer for approximately 12-15 minutes. The cooked quinoa should look like a little curl. Let it stand for 3 minutes to become fluffy.
2. Mix in the other ingredients, including salt and pepper to taste. Refrigerate to let the flavors marinate or enjoy immediately!
Ingredients:
-1 cup quinoa
-1/4 cup olive oil
-1/4 cup lemon juice
-1 cup chopped parsley
-1 cucumber, diced and seeded
-2 tomatoes, diced and seeded
1. Rinse the quinoa in 2 changes of water. Place it in pot with two cups of water and bring it to a boil. Cover and let simmer for approximately 12-15 minutes. The cooked quinoa should look like a little curl. Let it stand for 3 minutes to become fluffy.
2. Mix in the other ingredients, including salt and pepper to taste. Refrigerate to let the flavors marinate or enjoy immediately!
SWEET POTATO FRIES
INGREDIENTS:
-1 sweet potato, peeled and cut up into “fries”
-1 tablespoon olive oil
-salt, pepper, cayenne, cinnamon etc. to taste
1. Preheat oven to 425.
2. Mix olive oil and desire spices on a plate. Rub sweet potato slices in this mixture and lay on a baking sheet.
3. Cook for approximately 20 minutes, or until browned and crispy, turning once.
NOTE: This recipe is great with squash (especially butternut and kabocha), carrots and parsnips. Be creative!
-1 sweet potato, peeled and cut up into “fries”
-1 tablespoon olive oil
-salt, pepper, cayenne, cinnamon etc. to taste
1. Preheat oven to 425.
2. Mix olive oil and desire spices on a plate. Rub sweet potato slices in this mixture and lay on a baking sheet.
3. Cook for approximately 20 minutes, or until browned and crispy, turning once.
NOTE: This recipe is great with squash (especially butternut and kabocha), carrots and parsnips. Be creative!
BANANA BREAD
Ingredients:
-1/2 cup applesauce
-1/2 cup white sugar
-1/2 cup brown sugar
-2 large eggs
-1 tsp vanilla extract
-3 medium to large overripe bananas, slightly mashed
-1 ¼ cups whole wheat flour
-1 tsp baking soda
-chocolate chips, nuts, dried fruit any mix ins you like
1. Preheat oven to 350F. Grease and flour either a 9x5 loaf pan or three 5.5x3 loaf pans.
2. Combine applesauce, sugars and eggs and mix in an electric mixture until light colored and creamy. Add vanilla and bananas and beat again until well combined.
3. Combine flour and baking soda in a bowl and then add to banana mixture. Fold in any nuts or chocolate chips or dried fruit if you like.
4. Pour in loaf pan(s) and bake for 40-50 minutes (longer for one loaf, less time for three small loaves) or until the tops are firm to touch and a toothpick inserted in the middle comes out clean. Transfer loaves to cooling rack and cool completely.
-1/2 cup applesauce
-1/2 cup white sugar
-1/2 cup brown sugar
-2 large eggs
-1 tsp vanilla extract
-3 medium to large overripe bananas, slightly mashed
-1 ¼ cups whole wheat flour
-1 tsp baking soda
-chocolate chips, nuts, dried fruit any mix ins you like
1. Preheat oven to 350F. Grease and flour either a 9x5 loaf pan or three 5.5x3 loaf pans.
2. Combine applesauce, sugars and eggs and mix in an electric mixture until light colored and creamy. Add vanilla and bananas and beat again until well combined.
3. Combine flour and baking soda in a bowl and then add to banana mixture. Fold in any nuts or chocolate chips or dried fruit if you like.
4. Pour in loaf pan(s) and bake for 40-50 minutes (longer for one loaf, less time for three small loaves) or until the tops are firm to touch and a toothpick inserted in the middle comes out clean. Transfer loaves to cooling rack and cool completely.
BANANA POPS
Ingredients:
-2 bananas, cut in half
-4 T almond butter
-OPTIONAL: chocolate chips, chopped nuts, raisins
Spread each banana half with 1 T almond butter and then roll in any of the optional add-ins or anything you’d prefer. Stick a popsicle stick or a chopstick (save them from your Chinese takeout!) into each banana half, roll it up in parchment paper and freeze.
ALTERNATIVE TAKE: Melt the almond butter with chocolate chips first.
-2 bananas, cut in half
-4 T almond butter
-OPTIONAL: chocolate chips, chopped nuts, raisins
Spread each banana half with 1 T almond butter and then roll in any of the optional add-ins or anything you’d prefer. Stick a popsicle stick or a chopstick (save them from your Chinese takeout!) into each banana half, roll it up in parchment paper and freeze.
ALTERNATIVE TAKE: Melt the almond butter with chocolate chips first.
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