Browsing Tag

probiotics

Lunch + Dinner Recipes

Buddha Bowl Crushes & a Sexy Turmeric Dressing Sexy Yoga Kitchen Lunch Box Ideas

7th December 2016

I am currently finding Buddha Bowls so sexy. Their ingredients can be prepared over a lazy Sunday, stored in the fridge and then leisurely packed into your lunch box….sure to cause immense envy among co-workers and friends.

Here are a few Buddha Bowl staples in my kitchen that will hopefully inspire you to start creating your own.

  • Hummus
  • Roasted Veggies (red onions, red pepper, fennel, cubed or wedges of butternut, courgettes, roasted cauliflower etc)
  • Micro- leaves (much higher in nutrients and so gorgeous too)
  • Thai Slaw (Shred some red & white cabbage & carrots ahead, dressing them just before serving)
  • Cultured Veggies (no fridge is complete with out some sauerkraut or kimchi)
  • Corn Chips (Natures Choice does a lovely NON GMO version)
  • Quinoa (Cook ahead and freeze in small portions)
  • Mexican Black Bean Salad
  • Boiled Eggs (the ultimate & complete retro packed lunch-food)
  • Roasted Sweet Potato Medallions (I use the Jewel variety and leave the skin on – slicing them into 6mm thick medallions)
  • Avocados (obviously)

Preparing some super-food sauces ahead like my Turmeric & Tahini dressing makes throwing these Buddha Bowls together even more effortless:

Turmeric & Tahini Dressing

  • 1 tablespoon of ground turmeric
  • 3 tablespoons of tahini paste
  • 1/2 teaspoon of ground cumin
  • 1 teaspoon of pink salt
  • 1 clove of garlic, freshly crushed
  • 50 ml of filtered water

Add all the above to a jar, seal tightly with it’s lid and simply shake until you have smooth emulsion. You end up with this gorgeous bright yellow (happy colour) creamy dressing that has huge health benefits.

 Happy trowing pre-prepping and showing off your fabulous bowls.

As always, with love, and in dedication to your best health,

Marlien xx

Salad

Summer Rolls Spring rolls with spicy peanut sauce.

12th January 2015

Summer Rolls are a great alternitive to salad, they are as healthy as it gets and so lovely to look at. They are also very easy and quick to make, it almost seems silly to add the recipe on the blog, but here goes anyway:

Ingredients:

  • 1 cup red cabbage, finely shredded or sliced
  • 1 large carrot, shredded
  • 1 cup roughly chopped fresh coriander
  • 2 cups sliced lettuce (I used iceberg…very old school :-))
  • 1/2 cup chopped kimchi (optional)
  • 1 packet of spring roll rice galettes (circular rice sheets)

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Instructions:

  • Prep all the veggies
  • Get a clean tea-towel laid flat on your working surface, and a large flat bottomed dish to soak your summer roll rice sheets in.
  • Pour some boiling water from the kettle in your dish (an inch deep should be fine) and soak your first rice sheet, make sure you cover the whole surface with water, you can only soak one at a time.
  • The sheet will need to soak for approx 1 minute, then gently remove it from the water and place it on one half of the tea towel and cover the other half over the rice sheet, gently pat dry this way.
  • Once dry your sheet will be quite sticky, place a little bit of all the veggies on the sheet as shown in the sketch below and fold as per the same instructions.

summer rolls

Once you have made as many as you can eat :-), cut them in half and serve them with some teriyaki sauce and toasted sesame oil, or my spicy peanut sauce….see the recipe below. This is such a hit whenever I make it and any extra sauce will keep well in fridge for a few weeks.

Spicy Peanut Sauce:

  • 1 small tin of coconut milk
  • 1/2 cup of smooth peanut butter
  • 2 tablespoons of brown sugar
  • 1 teaspoon of spirit vinegar
  • 1 heaped tablespoon of red curry paste
  • 1/2 teaspoon of salt

Whiz all the above together in your blender and serve with your super healthy and very pretty summer rolls.

Happy eating, with ♡, the yoga kitchen

 

 

Wellness + Nutrition

Probiotics & Fermented Vegetables the benefits of probiotic rich fermented foods

8th December 2014

Humans have been fermenting/ culturing foods for hundreds of years, apart from it preserving foods and improving taste, it also has amazing health benefits. Natural fermentation infuses food with beneficial microbes, also known as probiotics or good bacteria. There are many health benefits to eating fermented foods, not to mention fermented drinks like kerfir and kombucha, below a abbreviated list;

Probiotic Benefits

  1. Strengthens your immune system
  2. Improves digestion and assists in elimination
  3. Good bacteria assists in natural weight loss/management
  4. Destroys toxins in the food we eat
  5. Prevents candida overgrowth
  6. Fermentation improves the nutrition in the vegetables, for example fermented cabbage has 200 times more Vit C then raw cabbage.
  7. On a enviromental note, fermenting in season veggies reduces the carbon footprint.
  8. Lowers blood pressure.

My favourites fermented foods are kimchi, suaerkraut and a simple mixed veggie ferment. They are all very easy (and extremely economic) to make at home, here is the recipe for a great ferment to start with:

  • Use organic veggies if possible, do not peel them, just wash them well, or remove top layer from cabbage, or top and tail where needed.
  • Wash and sterilise two large consol (mason) jars.
  • You wil need 5 large carrots and one small red or white cabbage.
  • Dissolve 4 heaped tablespoons of pink salt in 700ml of boiled water.
  • Shred carrots and cabbage finely, mix them together and pack tightly into your mason jars.
  • Then fill the jars with the salt water until the salt water covers the surface of the vegetables and gently tap jars to encourage all the air bubbles to escape.
  • Now you just screw your lid on tightly and leave your jars outside of the fridge for 2-4 days depending on the season. In winter jars should be left out of the fridge for at least 4 days, but in warmer weather 2 days should be sufficient to start the fermentation process.

NB: Be sure to “burp”, (open) the jars once a day for the first 4 days to let out gasses from the fermentation.

In approx 5 days, or less in warmer weather, you should have some lovely crunchy naturally pickled veggies, the longer they stand the more “pickled/sour” the taste. They will keep well for a long time in the fridge. Your veggies should have pleasant pickled or beer like smell, if they smell off, you should probably start your process from scratch, but this is a unlikely event.

My daily Yoga Kitchen Lunch Bowl ALWAYS includes fermented vegetables. Will be sharing some lovely bowl combination some day soon.

Have you tried fermented foods and if so which ones are your favourite? Would love to hear from you.

With ♡, yoga kitchen