recipes

Food for the Heart - Recipes from the Soul: Cinco De Mayo Celebration

Happy Cinco De Mayo!

What a better way to celebrate, than with some Mexican Food.

Experimenting with new foods can be a great way to expand the nutrients provided in your diet, try substituting meat/processed meat alternatives/same old taco filling for this quick and easy whole food counterpart.

Mushroom Walnut Ground “Beef”

Vegan, Gluten-free

Makes 10 tacos OR enchiladas

What you need:

1 Tbsp vegetable oil

2 cups mushrooms (crimini or baby portabella), roughly chopped

1 cup raw walnut pieces

1/2 cup white onion, roughly chopped

1 tsp chili powder

1 tsp smoked paprika

1 tsp salt

1 tsp black pepper

1 ½ tsp cumin

What to do:

Combine all ingredients (except vegetable oil) in a food processor, pulse until walnuts and mushrooms are in small pieces. DO NOT OVER MIX OR YOU WILL MAKE A PASTE.

In a large skillet, over medium heat, add vegetable oil. Cook mushroom walnut mixture until heated thoroughly and browned (as in a shade darker without being black but slightly crispy).

Use as filling in enchiladas, burritos, tacos, etc.

Enchilada Sauce

Vegan, Gluten-free

Makes 3 cups: 12 servings for enchiladas OR 72 servings for tacos

What you need:

1 Tbsp vegetable oil

1 cup white onion, roughly chopped

6 garlic cloves, roughly chopped (I love garlic! I typical double the amount in any normal recipe, so adjust to your tasting.)

2 Tbsp adobe sauce

1 Tbsp salt

1 Tbsp black pepper

1 Tbsp smoked paprika

1 ½ tsp cinnamon

1/3 cup tomato paste

2 cups vegetable broth

Corn starch slurry ( ½ corn starch, ½ water)-optional if you want the sauce thicker

What to do:

In a medium sauce pan over medium heat, add vegetable oil, onion, and garlic.

Sauté until the onion becomes transparent, not browned.

Add adobe sauce, all seasonings, and tomato paste. Mix and cook for an additional minute to enhance all the flavors.

Add vegetable broth and mix thoroughly to ensure no paste chunks. Bring mixture to a boil.

Let the mixture cool for a moment before blending (if you don’t; you will build up too much pressure in the blender and it may explode!).

If the sauce is too thin, add sauce back into the sauce pan and add corn starch slurry (1 Tbsp corn starch, 1 Tbsp water; mixed together), bring to a boil. Continue this process until at desired thickness.

Enchiladas or Taco Assembly

Enchiladas: pairs great with sour cream and guacamole.

Assemble enchiladas by adding 1/3 cup walnut mushroom mixture into a warmed corn tortilla and roll up enchilada, top with ¼ cup enchilada sauce.

Tacos: pairs great with sour cream. Additional fixings such as lettuce, tomatoes, and cheese needed.

Assemble tacos by adding 1/3 cup walnut mushroom mixture into a warmed corn or flour tortilla, add 1 Tbsp of enchilada sauce, add additional taco toppings such as lettuce, tomatoes, and cheese. 

I hope you all enjoy!

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER

the sushi place.jpg

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga three years ago. Melissa has a passion with working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul: Spring Rolls

Happy Spring Yogis!

As many of you may know we recently had spring equinox on March 20th. In order to celebrate spring and all the beautiful produce coming into season, let’s make spring rolls! This is a simple treat that can be simply thrown into your yoga bag for that post yoga hunger (especially if Jess is trying to give eagles six packs).

Vegetable Spring Rolls

Vegan, Gluten-free

Makes 10 spring rolls

What you need:

1 block firm tofu

10 rice paper sheets (commonly found on the “ethnic” or “Asian” food isle)

1 large carrot, matchstick cut (julienne)

1 cucumber, matchstick cut (julienne)

1 red bell pepper, matchstick cut (julienne)

Bunch of basil

3 white button or baby portabello mushrooms, sliced thinly

5 romaine lettuce leaves (or any leafy green), cut into halves

What to do:

Start by pressing the tofu. If you do not have a tofu press no worries, just put the tofu between two small plates and layer books on top one at a time giving about 1 minute between. Let tofu sit under pressure for 15 minutes. By pressing the tofu we can rid of excess water and will get a much meatier consistency and shorter cook time.

Once tofu is pressed, cut into long pieces. By cutting all our ingredients into long matchstick pieces it will be easier to build as well as eat our spring rolls without making a mess!

Bake the tofu at 425° for ~20 minutes OR until your tofu is golden brown. Make sure to put the tofu on parchment paper or a silpat (reusable version of parchment paper) in order to prevent the tofu sticking to the pan.

While the tofu is cooking prepare your vegetables and sauce.

When all of the components are ready, assemble! Roll the spring rolls on a ceramic or wood surface it will help to keep the spring roll from sticking.

Start by dipping the rice paper sheet into warm water, rid of an excess drip. Place desired vegetables and tofu in a long strip in the middle of the rice paper. fold in the two sides at the end of the long strip of vegetables. then fold over the side closes to your body. Make sure to “tighten” all the produce together and then continue to roll the spring roll away from your body. As demonstrated in the video.

Peanut Dipping Sauce

Vegan, Gluten-free option

Makes 2 cups sauce

What you need:

1 cup creamy peanut butter

2 garlic cloves

2- 2” pieces of ginger, peeled

4 Tbsp soy sauce (to make gluten-free use tamari or liquid aminos)

1/4 cup lime juice

1/4 cup water

What to do:

Place all ingredient in the blender, blend until smooth and well combined. If you want a thicker sauce add more peanut butter, to smooth out add more water or lime juice.

Consume with the spring rolls!

I hope you all enjoy! I would love to hear some feedback of recipe/ideas/concepts you would like to see within the food blog. So if there is something pondering let me know!

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER

the sushi place.png

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga three years ago. Melissa has a passion with working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul

Bloodshot Eyeballs

            Having a Halloween party and need some yummy finger foods to get in the Halloween spirit? These eyeballs will be perfect to get the creepy party started.

 

What you need:

1 tbsp of olive oil

2 cups spinach

2 cloves of garlic

16oz white button mushrooms (We used baby portebellas since the store was out)

1 14oz block of tofu

2 tbsp of balsamic

1tsp Italian seasoning

Salt and pepper to taste

Sliced black olives

1 8oz jar Julienne sliced sundried tomatoes

Smoked paprika to garnish

 

What you do:

1. Place oil, garlic and spinach in pan and sauté until spinach is wilted

 

2. Destem and wash mushrooms and place on baking sheet

 

3. Drain and press tofu to release excess water

 

4. in food processor put tofu, Italian seasoning, salt and pepper into processor and blend until smooth

 

 

5. Place balsamic evenly inside mushrooms

 

6. Stuff mushrooms with spinach mixture then top with tofu ricotta on top. Then add sliced black olives and sundried tomatoes to appear like bloodshot eyes, then sprinkle smoked paprika on top on mushrooms.

 

7. Bake on 350 for approximately 20 minutes or until mushrooms are cooked

 

8. Enjoy the spooky treat!

 

 

 

-Namaste, Michi and Melissa 

Food for the Heart - Recipes from Soul

Oaktopia Rejuvenating Smoothie

 

Did you buy a three day pass to Oaktopia, drank too much on the first night, and then the second, and then the third and now comes the most epic hang over? This smoothie will help you get back on your feet, out the door and feeling human again. 

 

Hangovers begin hours after drinking has subsided and the blood alcohol level begins to drop, ultimately leaving you with withdrawal after a night of drinking. Some signs include dizziness, fatigue, headaches, sensitivity to light, and vomiting.  What does your hangover look like?

 

The ingredients picked for this smoothie are great for symptoms. Spinach, ginger, blackberries, and chia seeds are great anti-inflammatories, the apple will give you the energy you need and help with stabilize blood sugar, the coconut yogurt has probiotics needed to promote gut movement, matcha has caffeine that will help get you going and coconut water will hydrate and reestablish electrolytes after all the drinking the night before.

What you need:

1 cup of spinach
½ cup of blackberries
½ cup of coconut yogurt
1 apple chopped with skin
1tbsp grated ginger
1tbsp matcha
¼ cup of agave
Coconut water (amount will vary based on preference of consistency)
Ice (amount will vary based on preference of consistency)

What to do:

Put all ingredients in a blender and blend till desired consistency.

Pair with a piece of avocado toast from previous blog to restore carbs and fat.

Consume to get going and recover from those postopia blues.

Enjoy

-Michi and Melissa

Recipes from the Heart - Food for the Soul

Pasta-less Pasta!

If you ever need a light late night dinner or want pasta without a carb overload, this recipe is perfect. Made completely from vegetables, nuts, yeast and a little oil, it’s a great way to get a vegetable intense dinner. This recipe is a great source of dietary fiber, which your gut will love you, and is a low glycemic index recipe, which is great for those out there with diabetes. Plus it’s yummy! 

Recipe serves: 4

 Pesto:
¼ cup of pine nuts
½ cup of olive oil
1 bunch of basil
1 clove of garlic, minced
Salt and pepper to taste

In a food processor, blend all ingredients until a consistency you desire is reached, add more oil if desired to thin, then set aside.

Dairy-less Parmesan:

(Vegan option; you can always buy your favorite brand of Parmesan if you prefer)
¾ cup of cashews
3 Tbsp. of nutritional yeast
1 Tbsp. of turmeric
Salt to taste

Place all the ingredients into a food processor and blend till the desired consistency, and then set aside. 

Pasta:

 2 large zucchini
2 large yellow squash
1-16oz container of button mushrooms
1-10oz container of grape tomatoes, cut in half
2 cloves of garlic minced

Use a mandoline with a julienne attachment to give long, thin strands of zucchini.

 Cut the length-wise of the zucchini in half.

Being careful and aware of your fingers, grate the zucchini.

If you do not have a mandoline, it is not required. Just use your knife skills to cut the zucchini into julienne, example below. 

Sauté mushrooms and garlic in a large sauté pan that is lightly coated in olive oil. Cook until mushrooms are half cooked; add in zucchini and squash noodles. Sauté until zucchini and squash are cooked al dente (cooked firm to the bite). Add in pesto to coat veggies. Stir in cherry tomatoes. Plate the “pasta” and top with dairy-less Parmesan. Enjoy!

Food for the Soul - Recipes from the Heart

It is HOT HOT HOT outside, and our lovely yogis Michi and Melissa have just the perfect recipes to help keep you cool! 

 

Frozen Summer Treats

Icy Grapes

            A simple frozen treat to cool off during the hot summer, just grab a bag of your favorite type, preferably seedless.

6 servings

1.      Destem grapes and wash in colander, set a side so grapes can dry. 

2.      Once grapes are dry, put in plastic container (not glass because it will stick). Freeze overnight and enjoy!

Chocolate N-ICE Cream

            A delicious banana replacement for the trans fat filled ice cream you buy at the store. Full of natural sugars and good fat. It is a great way to cool off this summer.

6 servings

What you need:

6 bananas

4 tbsp. of earth balance coconut peanut butter

4 tbsp. cocoa powder or chocolate protein powder

1 1/3 cup of almond milk

6 tsp. chia seeds or granola (optional for topping for a desirable crunch)

 

What to do:

1.      Peel and chop bananas and put in plastic container (not glass because it will stick). Freeze overnight

2.      In food processor combine bananas, peanut butter, cocoa powder (or protein powder), and almond milk

3.      Process until creamy consistency.

4.      Top with chia seeds or granola and serve!

Tropical Sorbet

            If you need a sweet treat but aren’t in the mood for a rich chocolate dessert, sorbet is a good route to go to get a nice chill.

6 servings

What you need:

1 pineapple

1 16oz can of coconut milk

6 tsp. coconut flakes (optional for topping for a desirable crunch)

 

What to do:

1.      Remove skin and core of pineapple, chop meat, and put pineapple in a plastic container (not glass because it will stick). Freeze overnight

2.       In food processor, combine pineapple and coconut milk; process until creamy

3.      Add coconut on top and consume!

Food for the Soul - Recipes from the Heart


4 Way Avocado Toast


A mashed avocado on a slice of bread has always been a favorite either for a on-the- go breakfast or a quick snack between classes. Avocados are cram packed full of nutrients such as vitamin E, K, B6, C, which help play a role as an important anti-inflammatory. Avocados are also a great source of a variety of unsaturated fatty acids, which is great for your heart; some of the reasons deeming avocados one of the healthiest foods in the world. Today we present avocado toast that are a bit more on the gourmet and creative side. Best part is, there is no measurements, just as much or little, as you want; something to get those creative juices flowing to where you can come up with your own style of avocado toast. Lets start with the base of the avocado toast, the bread. You can use your favorite brand of bread, but for those who have gluten intolerances, like us, here are a few of our go-to brands. If you are vegan, the bread we use is from Unrefined Bakery located in Frisco, Dallas, or Rockwall. Unrefined bakery is a gluten-free, soy-free, all-natural, and organic bakery that has 5-grain bread that is vegan. Otherwise, most gluten-free breads contain eggs. The two best brands, in our opinion, are Canyon Bakehouse, Rudi’s and Udi’s, these brands can be bought at natural grocery stores like sprouts, whole foods, and natural grocers. Each piece of toast has ¼ an avocado (we make 2 pieces so you can evenly divide half an avocado). All toast are salted and peppered to taste.

 

Avocado Toast #1- Caprese

What you need: Basil, Tomato, Avocado, and Balsamic Vinegar

What to do: Mash the avocado on the toast and pile on tomato, basil and drizzle with balsamic vinegar, simple!

 

Avocado Toast #2- Fire Roasted Veggies

What you need: Bell Pepper (whichever color is your favorite, or all of them, extra colorful!), Purple Onion, and Mushrooms.

What to do:

Gas range: cut large quarter piece of bell pepper and onion, lay peppers and onion directly on the flame until they have a nice dark char (use tongs to be safe!). Take the charred veggies off the fire and slice in long strips (julienne). Sautee mushrooms with just enough olive oil to coat the pan (~1/2 Tblsp). Once the mushrooms are almost cooked add the charred veggies to the mushroom mix. Lightly salt and pepper the veggies.  

Electric range: You can still get the same char for the veggies without the need of a fire. Add just enough olive oil to the pan to coat (~1/2 Tblsp), too much oil won’t allow the veggies to blacken. Add sliced (julienne) peppers and onion to the pan, turn the heat on medium high and let the veggies sit. You do not want to stir them too much so that the can get a good black roasted color. Once the peppers and onions are blackened, add the mushrooms and sauté to finish off, lightly add salt and pepper.

Add veggies on top of your avocado toast, and done.

 

Avocado Toast #3- Black Bean Corn Fiesta

What you need: Can of Black Beans, Can of Corn, Jalapeno, Cherry Tomatoes, Cilantro

What to do: Chop tomatoes, jalapenos, and cilantro, mix all ingredients into bowl to make a black bean corn salsa. Add salsa on top of the avocado toast.

 

Avocado Toast #4- Mediterranean

What you need: Hummus, Kalamata Olives (or your favorite type of olive), Sundried Tomatoes

What to do: Chop olives and sundried tomatoes spread a layer of humus and add mashed avocado on top. OR you can make a sandwich and add hummus on one piece of bread, and avocado on the other.  Top with sun dried tomatoes and olives. I hope this helped to expand your easy morning breakfast or midday snack while packing a punch of nutrients! Good luck in your culinary expansion!

 

-Michi and Melissa