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Author Archives: Invigorate U

what else is possible

sunrise-beauty

I’m moved to share that I’m a bit overwhelmed at this time in our history with so much disconnection. It takes a concerted effort day to day to rise above the noise of disgust and mistrust for our fellow humans who have started to feel like another species altogther. I’m an empath and feel all of it keenly. Rising above means cultivating love in my family, friends and community. Rising above means being my word and in integrity with living the healthy yogi lifestyle that I teach others daily. Rising above especially means knowing in my heart that that my voice matters, and it is important to keep sharing the light and to shed it in the darkness even when it’s scary. Rising above means finding ways to facilitate love through connection with ourselves, with each other and with our mother earth. Let’s choose what else is possible that can make our lives better as humanity.

Homemade Hummus Is Easy

Homemade Hummus Is Easy

healthy-hummus-recipes  This is such a delicious hummus you’ll want to eat it plain with a spoon, or at least lick your fingers taking out of the blender. We did1 (Watch those blades though!)

Ingredients:

  • 1 can of chickpeas (or even better, dried chick peas, aka garbanzos. If you use dried soak them over night, or at least 12 hours and then cook up before use) – about 2 c
  • ½ c of good quality extra virgin olive oil (always, but always use extra virgin, first cold pressed, and if possible organic – this is worth the extra expenditure.)
  • Juice of 2 organic lemons
  • 3-4 garlic cloves (4 is very garlicy, I use 2 smaller cloves and 2 big cloves)
  • Sea salt – a few grinds, can be pink Himalayan sea salt for best nutrients
  • ½ tsp of cumin
  • Sprinkle a shake of red pepper flakes (optional)
  • Splash (1 tbs at most) of apple cider vinegar – (The best and most healthful is Braggs organic unfiltered raw with the mother). A bit unconventional I know, but just a splash gives a nice enhancing dimension.

Directions:

Rinse the chick peas well in a strainer, make sure they are all good and there are no stones. If you don’t rinse them in cold water before you use them they tend to give you gas.

Put all of these ingredients into a blender and pulse until blended, and we like it a little chunky. If you prefer totally smooth, you may need to open the blender up and give a stir or two before you finish the blending.

Then, I like to add a finishing drizzle of extra virgin olive oil and enjoy with your favorite raw veggies like cucumbers, carrots, sweet peppers, celery. Other great accompaniments – olives, nice toast, pita triangles, whatever you prefer!

Bon appetite!

Salmon with dijon dill lemon glaze &  Sesame garlic haricot verts & broccoli  

Wild salmon (2 filets, frozen ok, fresh even better)
Dijon mustard – 2 generous tsp
EVOO – 1 TBS
Lemon juiced – 1/2 at a time, separate
Raw honey- 1 tsp
Apple cider vinegar – splash
Turmeric – 1/2 tsp
Ginger – 1/2 tsp
s&p
Dill – 1 tsp
Garlic – 3 small cloves chopped
~ * ~ * ~ * ~
Broccoli & Haricot Verts
extra virgin olive oil (EVOO)
Sesame oil – drizzle
Sesame seeds (optional)
Garlic chopped (1 clove)
grind of black pepper
Tamari (GF) – splash
Defrost salmon filets (if you can use fresh caught, even better!)
Spread on and rub gently with dijon mustard, add generous grinds of sea salt and black peppercorns to both sides, and squeeze 3/4 of the lemon onto it.
Add EVOO, honey, turmeric, ginger, dill, and splash of apple cider vinegar. Massage mixture gently onto both sides and let sit.
Begin sauteeing garlic in EVOO.
Add salmon filets to pan when garlic is translucent and fragrant. Put them in bottom skin side in first and rub 1/2 the EVOO and garlic onto it before you flip over to cook for 2 minutes.
Flip over again and add the remaining lemon juice to 1/4 c of filtered water and pour onto the filets. Check for doneness, can still a little soft in the middle, medium-rare is ok, or fully opaque. Do not overcook.
Meanwhile steam or blanch your broccoli spears and haricot verts. 2 minutes until aldente.
Add 1 TBS EVOO to a saute pan, heat up chopped garlic.
When garlic is translucent add in the veggies stir to coat with garlic and olive oil, sprinkle with a splash of tamari and drizzle 1/8 tsp of seseme oil, add a grind of black pepper to taste. Remove from heat.
Serve and enjoy!

Chilled Broccoli Soup

Chilled Broccoli Soup

Chilled Broccoli Soup

I don’t usually like gazpacho, but this chilled soup is pretty delish and refreshing if I do say so.

The inspiration came from a Instagram post that I never found again, so I improvised as I usually do. A little leftovers and some fresh organic produce in season, voila a new creation is born! That’s my favorite way to cook. Here’s the recipe–

INGREDIENTS:

2 bunches of broccoli (washed and cut into med-small pieces, don’t discard the stems – steamed)

2 handfuls of baby spinach

homemade vegan pesto* – about 2-3 Tbs

white beans (canned ok, 1 can)

extra virgin olive oil

turmeric (1/4 tsp)

sea salt & black pepper

vidalia onion (1/8 of medium onion – sautéed)

coconut milk (in carton for drinking, not canned – 2 c)

filtered water (1 c)

coconut milk yogurt (plain, unsweetened – garnish on top with a scoop, to taste)

*Vegan Pesto

3-4 small cloves of garlic

small handful of fresh basil leaves, (I didn’t have enough for it to be officially pesto, but it was still excellent on gf pasta, and in this recipe. You can also add in parsley if you have available.)

1/2 cup pine nuts

1/4-1/2 cup extra virgin olive oil (as needed)

1/4 c Daiya mozzarella “cheeze” (optional)

sea salt to taste (if you use the Daiya, you won’t need to salt much)

Blend in a food processor or blender, pulsed into a coarse meal first and then slowly add the EVOO and puree until like a spreadable paste.

DIRECTIONS FOR SOUP

Cut up the broccoli, including peeling the 2/3 of the two stalks (from florets down towards base) with a peeler and then slicing those into chunks. No need to waste these. Do discard the bottom 1/3 of the base, it’s more woody.

Slice up your vidalia onion, I like thin semi circles.

Steam the broccoli, and while it’s steaming, rinse the white beans until water runs clear. You don’t want to use straight from the can, they’ll be really gas producing, trust me. 😉

Start the sauté pan with a little EVOO (1-2 tbs), onions, pesto mixture, and add in your turmeric with a grind or two of black pepper to activate. Give a few stirs to spread it evenly and when the onions and become translucent and fragrant add in the white beans. Stir it all with a spatula. No need to cook this long, 3 mins beans until are nicely coated and warm.

By now the broccoli will be done as well, rinse under cool water for a brief moment to “shock” and stop the cooking, this keeps it nice and green. Put broccoli into your blender with the bean pesto mixture and pulse to blend a bit.

Add coconut milk, blend more.

Add handfuls of baby spinach last with water, and blend thoroughly.

S&P to taste, and top with coconut milk yogurt.

Bon appetite!

Summer Salad

Summer Salad

Summer Salad

This salad has just a little tang that gives the al dente veggies really nice flavor. I got inspired and this is what I created.

INGREDIENTS:

mesclun salad greens (or any combination of your favorite delicate lettuce greens, think spring mix)

baby zucchini (or 1/2 a medium zucchini) – chopped

baby yellow squash (or 1/2 a medium yellow squash) – chopped

vidalia onion – sliced very thinly in semi circles (1/3 cup)

sweet red bell pepper (3/4 of a medium pepper) – sliced and then cut into 1″ strips 

1 garlic clove – sliced very thinly 

oregano (dried is ok) – generous sprinkle (maybe a 1/4 tsp)

tumeric – generous sprinkle “

beefsteak tomato – rough chopped

roast chicken breast (I had left over that had been roasted with fresh rosemary, tumeric, s&p, and EVOO), you can estimate 1 small breast per person, or split 1 for 2 people if larger. – chopped into cubes

sea salt and black pepper – generous grind or 2

EVOO 

good balsamic vinegar – generous sprinkle

coconut oil – 1 tsp

chili powder – generous sprinkle

Balsamic vinegrette – 2:1 ratio EVOO to balsamic, a small dallop of dijon mustard, S&P, a pinch of oregano, and splash or 2 of apple cider vinegar (or red wine vinegar).

DIRECTIONS:

Start your saute pan on medium heat and add 2 TB of EVOO.  Toss in oregano and onions and garlic.

When they start to become translucent and fragrant, add in the zucchini, yellow squash and red pepper, and while stirring sprinkle with balsamic vinegar. 

Season with S&P, tumeric, chili powder.  Give a good stir to mix all the seasonings into veggies for a couple minutes. Pretend you’re doing an asian stir fry.  Then add your roasted chicken pieces and tsp of coconut oil and stir to combine a bit more.  Maybe another 3-5 minutes, until veggies are al dente – to nicely softened, and chicken is heated through. 

Remove from the heat and add mixture on top of your salad greens.

Add the tomato and your balsamic vinegrette, toss and serve.

Bon appetite! 

Not your Mama’s Pasta e fagioli

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It’s raining today so I thought I’d make a twist on pasta e fagioli. I always like a hearty soup when it’s inclement weather, don’t you? Of course it’s #glutenfree, and this one isn’t vegan, but it can be easily.

2-3 tomatoes roughly chopped

1 medium onion finely chopped

2-3 tbs of extra virgin olive oil

pinch of rosemary, basil, savory, tumeric, sea salt, black pepper, cayenne

1/2 a large sweet red pepper roughly chopped

chicken broth 2 c

chick peas 3/4 can

lentils 1/8 c (I didn’t have many, you can add more, or other beans)

pasta (gluten free) – I used thin spirals of rice pasta, whatever small pasta you like – 1/2 a package

canned tomatoes 16 oz. (with liquid if you have whole canned tomatoes, if crushed version then add 1-2 c of water – as needed)

baby spinach – a few handfuls

Here’s the recipe —
Sauté onions in extra virgin olive oil with some yummy herbs and spices. I chose rosemary, basil, savory, turmeric, sea salt, cayenne and black pepper.

Next add in some fresh chopped tomatoes, and cook them down a bit.

Add your rough chopped red sweet peppers sauté some more, then some liquid. I would usually add whole canned tomatos with the liquid, squeezing the tomatoes so they’re lovingly squooshed and also chicken broth (or easily substitute veggie broth to keep it vegan). However, today I didn’t have the whole canned tomatoes, I had crushed, so I did just half the 32 oz. can, and then a 16 oz can of chicken broth. If you have your own homemade broth, even better.

Note: If you’re using dried beans, these should come before the pasta, I had some dried lentils which went in when it started boiling about 5 mins prior to the pasta.

Then the pasta, which can be whatever shape you like – best if it’s smaller pasta, I chose skinny spirals (GF).

After boiling for 8-10 mins I added my chickpeas which were canned, rinsed first. (Kidney beans or white northern beans ok here too).

Cook on a steady medium heat simmering for a few more minutes to allow the flavors to meld.

Last I add some fresh leaves, today it was baby spinach, if the leaves are tougher, like a kale or swiss chard, you add them a bit sooner with your canned beans, or slice them very thinly before adding.

Remove from the heat and leave the lid on for a few minutes before serving. If you’re not vegan, parmasean cheese grated on top is traditional and crusty bread – gluten free folks can improvise here.

Bon appetite!

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Image

 

My boyfriend loves doing the food shopping and so I do my best to be patient and loving that he’s so generous.  At times he’ll forget what we have in the house or buy things that aren’t exactly ideal for my “clean” lifestyle.   This time though, he purchased portobello mushrooms and with a big grin said, “what can you do with these?”

Thankfully I was able to do some research and adapt a gluten free, dairy free recipe with chicken instead of pork sausage so all parties would be satisfied.  It came out quite well, so we’re sharing this one for Healthy Eating Always a Real Treat and anyone else who wants to have a tasty hearty healthy meal.

Portobello mushroom caps (2)
olive oil
chicken or veggie broth (1 cup)
chicken apple sausage (Applegate Farms) (3 links)
fennel (medium) chop the white part of the bulb
yellow onion (1/2 medium) chopped
celery (2 stalks) chopped
garlic (3 cloves) minced
GF bread (2 slices) toasted and cubed
1 large egg
Daiya mozzerella cheese (1/2 c + a little more for topping)
rosemary (1/2 tablespoon) – I used dried, chopped
oregano (generous sprinkle)
tumeric (generous sprinkle)
cayenne (tiny sprinkle)
sea salt and black pepper (generous sprinkle)

Preheat your oven to 450 degrees F.
Wipe off your mushrooms with a paper towel to remove dirt, and gently scrape out the gills with a spoon.

Drizzle some EVOO on the bottom of your baking dish or tray and on top of the mushrooms, set aside.

Saute your sausage, if you are using the Applegate Chicken sausage, you’ll brown it a bit first and then take off heat and chop it up so it’s all in small pieces. I actually broke it up with a knife and fork and then further into smaller pieces with my hands. Place back in the pan with a drizzle of olive oil.

Add chopped onion, fennel, garlic, and spices, continue to saute until tender. (5-10 minutes)

Add broth (can also use white wine), to deglaze the pan and cook for another 5 minutes. Meanwhile toast your bread – I used Canyon Bakehouse gluten free bread. Once toasted, slice into small cubes.

Stir in the bread cubes and cheese (I use vegan, gf, Daiya cheese). The bread should soak up the broth.

Lightly beat your egg and remove from the heat and stir in the egg to the mixture. Scoop into the mushroom caps to make generous mounds, and top with another bit of cheese.

Bake in the 450 degree oven for 30 minutes, until the mushrooms are tender and the stuffing has browned. (Check after 15-20 to make sure nothing is burning).

Bon Appetite!