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Grown Up Macaroni and Cheese

Many of us had macaroni and cheese in some form, homemade or prepared, when we were children. As adults, we look to recreate that comfort food with a bit of sophistication. There are many variations to this tried-and-true comfort food!

The star of the show in this dish is Tolerant Organic Black Been Rotini; a Gluten Free pasta that adds flavor and fiber to every meal.

Base Ingredients:

2 Cups Tolerant Black Bean Rotini
2 Cups Cheese (I used 1 1/2 cups Cheddar blend and ½ cup Italian blend)
½ Cup Milk (I used Almond Milk)
1 TBSP Butter (I always use unsalted)
1 TBSP Gluten Free Quinoa Flour (Any Gluten Free flour will work)
2 TBSP Chipotle Seasoning (this is mild…use a real Chipotle Pepper in addition to the dry seasoning or double seasoning if you wish more spice)
1 ½ cups thinly sliced vegetables (I used Red Bell Peppers and Red Onions sliced on a mandolin)
4 TBSP Gluten Free Panko Bread Crumbs

Other Variations:

For a thinner sauce, add more milk
Add 1 diced tomato
Substitute Shallot for Onion
Add Diced Garlic (2-4 cloves depending on your spice preference and size of cloves)
Substitute Broccoli and/or Cauliflower for the vegetables and substitute Paprika for Chipotle seasoning
Add meat such as Gluten Free Sausage or Canadian Bacon

Instructions:

Use a mandolin to cut the vegetables into small strips…or use a knife and cut the vegetables into small pieces. Place in a pan with a TBSP of olive oil and sautee until onions are translucent. (Reserve some vegetable for garnish if you prefer.)
Add 1 TBSP butter and 1 TBSP Gluten Free Quinoa Flour into the pan and melt it. Stir to combine the flour with the melted butter and vegetables. Remove from the heat.
On another burner, bring water to a boil in a pot and, once boiled, add 2 cups Tolerant Organic Black Bean Rotini. Cook the pasta 5 minutes then strain.
Add the vegetable and cheese pan back to the stove on low heat, add the pasta and seasoning, and stir to combine.
Serve…garnish with extra vegetables and panko breadcrumbs if you wish a little crunch.

This can be a main dish or side dish. Make a salad or vegetable to accompany the main dish or sandwich to accompany the side dish.

Read more Gluten Free Recipes with options to customize on Healthy Recipe Variations.

Banana Walnut Breakfast Bars

Some mornings we need a grab-and-go breakfast. These breakfast bars are high in protein and contain fruit and healthy carbohydrates. Depending on the size you make them, you can have one or two for breakfast or a snack later in the day. Couple the bar with a piece of fruit if you are on the go or Greek yogurt if you have time to sit down.

HINT: If you do have time to sit down…eat them warm with a little Berry Chia Jam on top!

Base Recipe:

3 RIPE Bananas

2 Cups Dried Oats

1/2 Cup Ground Flaxseed Meal

1/4 Cup Walnut Butter (I used Artisana Organics)

1/4 Cup Diced Walnuts

1 TSP Almond Flavoring

Variations:

Use any combination of nuts/nut butter (Artisana has Cashew, Pecan, Almond)

Replace Almond Flavoring with 1 TBSP Vanilla Protein Powder (Gluten Free)

Add 1/4 cup dried fruit

HINT: I love a little extra nut butter … the SQUEEZE PACKS (pictured) are a great way to add more protein to the bar. I like to cut the bar in half and make it a nut butter sandwich.

Instructions:

Preheat oven to 350°
Combine wet ingredients in a stand up mixer
Fold in dry ingredients
Pace on an UN-greased cookie sheet and cook for 12-20 minutes depending on size of bar…check halfway through as each oven temperature is a bit different!

HINT: The size of the bar is up to you. I often take a serving spoon and to scoop batter out of the mixing bowl and use another spoon to slide batter onto the baking sheet. You could use tablespoons, soupspoons, or teaspoons…you pick the size!

Enjoy this YOGALEAN start to your day. Ingredients you can pronounce, high protein and high fiber to keep you satiated, and very few preservatives!

Read my blog, Healthy Recipe Variations, and check out my Facebook Page (HealthyRecipeVariations) for more Gluten Free recipes…with variations – Rene’ MacVay.

Gluten Free Pancakes

I was searching for gluten free pancake recipes and came up with several simple recipes each featuring eggs and bananas. I decided to make a version based upon the several recipes I read.

Base Ingredients:

2 to 3 RIPE bananas (depending on size)

2 Eggs

¼ TSP Baking Powder

1 TSP Cinnamon

Walnut Oil … or Oil of your choice (for the pan)

Variations to add to the batter:

Add ¼ Cup Diced Dried Fruit

Add ¼ Cup Flax Seed Meal

Add ¼ Cup Dried Oats

Instructions:

Whisk together the eggs, cinnamon, and baking powder
Add the bananas and mash with a fork to incorporate
Warm a pan to medium high heat with 2 TBSP Oil
Add a soup ladle full of batter to the pan…3 fit in my pan
Flip when bubbles form in the center (about 3 minutes on each side)
Use spatula to flatten when you flip so center is cooked evenly
Serve and enjoy!

Toppings:

Honey and Powdered Sugar or Coconut Flakes

(Pea)Nut butter and Chia Jam (I used World of Chia Premium Raspberry and Blackberry Fruit Spread today)

Chia Jam, Fruit, and Nuts

NOTHING…eat warm…fresh from the pan to appreciate the banana flavor!

1 TBSP Nutella and chopped dates

Pairings:

A side of fruit

A cup of coffee or tea

This simple breakfast can be made, eaten, and cleaned up in 15 minutes or less! This high protein and high fiber YogaLean breakfast is a great way to start the day! This recipe and more Gluten Free recipes with customizable options are available on my blog HealthyRecipeVariateions.

Pineapple Upside Down “Cake” for Breakfast

I was looking to make a healthy version of pineapple upside down cake, a traditional spring treat, so I decided to turn the flavors of pineapple upside down cake into a bread…making it a breakfast item!

This recipe has MORE ingredients than I usually use, but it’s worth it for this spring dish!

Base Ingredients:

2 Jars (2 oz) of Cherry Man Maraschino Cherries

1 Cup Dried pineapple cut into small pieces

WET:

1/2 Cup Butter at ROOM Temperature

2 Eggs

2 TSP Vanilla

3/4 Cup Almond Milk

1/3 Cup Sugar

DRY:

1/3 Cup Vanilla Gluten Free Protein Powder

1/3 Cup Ground Flax Seed Meal

1 1/4 TSP Baking Powder

1/2 TSP Salt

1 1/2 Cups Almond Flour

1 1/2 Cups Coconut Flour

Instructions:

Combine wet and dry ingredients in separate bowls…use the standing mixer bowl for the wet ingredients.
Fold the dry ingredients into the wet.
Stir then add the Cherry Man Cherries (including juice) and pineapple.
Spray a loaf pan (or use 12 muffin liners) and transfer dough to pan.
Bake for about an hour at 350 (30 minutes if muffin size). Check half-way through cooking … and then periodically after that. You can cover with foil half way through cooking to keep the top light in color.

Variations:

Add coconut flakes

Omit Protein Powder and increase flax seed meal

Use All-purpose gluten free flour in place of almond and coconut flour

Add a 1/2 a 15 oz. can of diced/drained pineapple instead of dried pineapple

Enjoy a slice of this YogaLean bread (or muffin) with fruit and/or Greek Yogurt to start your day!

Find more Gluten Free recipes with variations on my blog HealthyRecipeVariations – Rene’ MacVay.

7 Things to Improve your Mood that Don’t Involve Food or Drink

A huge part of overcoming patterns of emotional overeating is surrounding yourself with resources to support your sense of peace and relaxation that you can turn to in moments of stress—resources that can serve as alternatives to consuming extra food or drink as a means of calming down.

Attempting to quit the habit of overeating all by itself is likely to make you think too much, even obsess, about the absence of the food you would usually want to eat to soothe yourself. It’s important to give your mind another place to turn, to have an stockpile of other behaviors and practices at hand that will enhance your mood and direct your mind toward something equally as relaxing, but different from food and drink. The more options you provide yourself, the better.

Here are seven excellent ideas for stress-reducing activities you can choose that don’t involve eating or drinking. In theory, you could do every one of these things every single day to reduce harmful eating patterns.

Include as many as you like into your daily routine and see what works best for you!

1. Go for a Walk or a Run for 25 minutes

When you feel an urge to eat or drink coming on, try stepping out for some fresh air and a little exercise. Movement and breathing, especially outdoors, will clear your head and has amazing power to reduce stress. You don’t have to jump into high intensity interval training—even light exercise has been shown to boost your endorphin levels and reduce cortisol (the stress hormone.) Walking/running will produce an even more substantial and longer-lasting rush of the same “happy” neurotransmitters released by eating fat and sugar, with health benefits as opposed to detriments.

Buy a New Lipstick

Pop into your favorite cosmetics store and buy yourself a new lipstick. Trying on a little makeup is a really fun and simple way to improve your mood by appreciating your natural beauty and creating a new look to enhance it. A new lip color will make you feel sexy and confident—show off your new look to your friends instead of filling up on unhealthy food and complexion-dimming cocktails.

Get your Hair Blown Out

A quick wash and blow out is a really light-hearted and affordable way to relax, boost your mood, and appreciate your appearance. Instead of trying to beat your stress with food or drinks, pamper yourself—enjoy a nice scalp massage and the joyful thrill of a little hair make-over.

Call a friend

Too often, we try to face challenges alone without accepting or asking for the help we need. When you feel at risk of going over the edge with food, call up a good friend or family member and tell them how you feel. Most likely, he or she will lend an understanding ear and encouraging words, helping you get some perspective on your mood. Even if you don’t feel like discussing your troubles directly, talking to someone you love will transport you into a more positive place and make you smile.

Drink some Green Tea with a Friend or Coworker

We all need moral support, and feeling the presence of the people we enjoy is sometimes the thing we need most in order to stop fixating on whatever we are struggling with. Try siting down for a cup of green tea with a good friend or a co-worker. Like exercise, socializing has been shown to release endorphins, and the green tea will supply you with tons of antioxidants plus a balanced caffeine boost that will take your mind off any emotional hunger.

Do a 10-minute Inversion

Practicing inversions is like giving your body a direct line to a better mood. Inversions increase blood and oxygen flow to the brain and upper endocrine system, rebalancing your hormones and neurotransmitters, and delivering a sense of calm and improved mental clarity. Try an inversion to nix your stress before it leads you to overeat. It has an amazing capacity to turn your mood around, and it only takes 10 minutes! Try a head or shoulder stand if it’s in your yoga practice, or, for a more restful inversion, simply put your feet up the wall, lie flat on the ground, and breathe deeply.

Get a Massage or Reflexology

Stress and anxiety always manifest in the muscles, and as tension adds up over time, it becomes harder to relax your mind and your body. Drop into a nearby spa or nail salon. Even if it’s just for 15 minutes, a massage or reflexology treatment can provide tremendous relief, prevent emotional trigger states around food, and improve muscular, digestive, and hormonal health. See it not as an indulgence, but as an investment in your health.

It is entirely possible to conquer troubled patterns with food, but you’re prone to run into unnecessary struggle if you don’t provide yourself with tangible alternatives to your old eating habits. Providing and remembering a vast number of options for yourself will make this process easier for you.

Try incorporating these seven new habits into your routine, along with 7 Foods You Can Compulsively Overeat without Getting Fat, and experience the inherent happiness and tranquility of using means other than food and alcohol to enhance your sense of wellbeing.

For further exploration into whether of not you may be struggling with emotional overeating, read 7 Signs of Emotional Overeating.

Sometimes abstinence provides a way for you to reset your eating patterns. Beth Shaw and many YogaFit trainers like to use the Purium cleanse occasionally to take a break from food and just drink a delicious green vegan drink as well as amino acids for protein. Purium has mastered the art of phytochemistry (the rejuvenating benefits of plants), capturing the most potent whole food plant extracts from around the globe to repair your body at the cellular level. For more information, please visit YogaFit.com.

Seven Foods You Can Compulsively Overeat without Getting Fat

Earlier this week, we talked about compulsive and emotional eating in recognition of Emotional Overeating Awareness Month.

Even if you are not struggling with a regular pattern of emotional overeating, it’s still common to sporadically run into moments where you find yourself compelled to eat out of stress, nervousness, or boredom. Whether you’re feeling distressed or battling with oral fixation, and you just need something to snack on, the trick is finding a middle ground by surrounding yourself with foods that you can eat in abundance without adding to your waist line or damaging your mood and health.

Here are seven foods you can eat, and keep eating, without an ounce of guilt or remorse:

Broccoli

Broccoli is a low-calorie powerhouse of nutrients, and for a non-starchy vegetable, it has a decent amount of protein. Broccoli is both filling and delicious, eaten raw for a satisfying crunch, or steamed for warm, comforting nourishment.

Hearts of Palm

Hearts of palm are incredibly flavorful and healthy, delivering a rich concentration of potassium, B6, and fiber in its velvety, tender texture. Hearts of palm are delicious to snack on right out of the jar and also taste wonderful sliced up in tossed salads.

Cherry Tomatoes

Cherry tomatoes are nature’s candy! These shiny red globes of flavor are sweet and savory at once, providing a high quantity of lycopene, an antioxidant that protects the skin and lowers your risk of diseases caused by cellular damage. For a summery and vitamin-packed snack, eat a few handfuls of cherry tomatoes—whole for a refreshing burst, or halved and mixed into your salad.

Water Chestnuts

Water chestnuts are especially satisfying because they taste richer than they are. Their crunchy yet smooth texture says ‘potato’ to the taste buds while packing a relatively tiny caloric value and zero fat and cholesterol. Munch on these for a filling snack that feels more indulgent than it is.

Apples

If you’re staying away from sugar but wresting with a sweet tooth, reach for an apple, or two, or three! Apples will relieve your sugar craving with their sweet juiciness while delivering plenty of fiber, a host of vitamins, and most importantly, pectin, which aids in digestion and prevents the build up of bad cholesterol.

Celery

Have you every heard someone say that celery burns more calories than is contains? Well it’s true. Celery, comprised of about 75% water and 25% plant fiber, takes more energy to digest than to eat and nourishes you with extra vitamin A, C, and K to boot. You can really go to town on this veggie—the more you eat, the better!

Artichokes

The flavorful, delicate flesh of artichokes supports digestive health and liver function and provides tons of cancer-fighting antioxidants. High-flavor, low-calorie artichokes can be eaten in a variety of ways: hot or cold, grilled or steamed. Artichoke hearts make a perfect appetizer or addition to a salad, and the meat at the base of steamed artichoke leaves makes really fun finger food.

If you’re feeling a compulsive need to eat, you can go to town on each of these foods without a trace of worry about the consequences. It’s difficult to stop depending on food as an emotional soother, and, in the process of breaking habits of emotional overeating, it’s normal to experience setbacks. The most important thing is to have compassion for yourself in this process, and to support yourself by planning ahead and making healthy options available and plentiful.

For further information on methods and supplements to curb your cravings, read 7 Ways to Reduce Sugar Cravings and 7 Supplements to Cut Sugar Cravings.

7 Signs of Emotional Overeating

April 1^st marks the beginning of Emotional Overeating Awareness Month, giving us an excellent opportunity to explore our relationship to food and the emotions that tend to belie our eating habits.

In the clinical sphere, emotional overeating is defined as a “maladaptive coping strategy” involving an increase in food intake in response to negative emotions. In other words, emotional overeating is a behavior people resort to as a way of avoiding or alleviating states of distress.

Overeating is not uncommon: a Pew survey finds that 6 in 10 Americans say they eat more than they feel they should either often (17%) or sometimes (42%), but it’s important to be aware of your reasons for overeating, because if they are regularly related to stress, sadness, or other troubled emotional states, you could be experiencing a disordered pattern, using food to deal with psychological stressors, and putting yourself at risk of developing binge-eating disorder, from which 2.8% of Americans currently suffer.

The impulse to soothe yourself when you run into stressful or emotionally difficult moments is a good one, but its extremely important to make sure you aren’t using methods of self-soothing that harm you, adding to or worsening preexisting struggles in your life.

In the interest of spreading improved self-awareness and self-care surrounding food this month, I’ve provided a few questions below to help you check in with yourself about your eating habits, and piece apart whether you may be using excess food to face emotional challenges. As you answer these questions for yourself, try to be honest with yourself while withholding judgment.

Does stress lead you to eat more?

Do you find that when you’re anxious or under lots of pressure, you need to eat more in order to calm down? This is a sign that you could be using food as a way of tolerating negative feelings.

Do you eat when you’re not hungry or already full?

Eating without an appetite could be a sign that consuming food has become a conditioned or mindless response to difficult feelings or conditions in your life. When you eat, is food what you really want, or is it acting as a placeholder for a different kind of need?

Do you eat to reward yourself?

Of course, it’s ok to reward yourself with a treat as a fun exception to your usual eating habits, or for a special occasion, but it’s another thing to feel you’re are only allowed to eat after achieving something specific in your daily or weekly routine. Feeling like you only deserve to eat at certain times can be part of a self-critical pattern that distances you from listening and responding to your needs.

Do you only eat certain foods alone?

Are there some foods you only feel secure eating when no one’s looking? Emotional overeating is often linked to feelings of shame that can lead you to hide from others and from yourself out of embarrassment about what or how much you are eating.

Do you regularly eat until you’ve stuffed yourself?

Are you often eating not only past the point of needing more, but also of wanting more? If you’re continuing to eat beyond feeling full and into feeling uncomfortable or sick, this is a real sign that food is playing a role for you other than satisfying hunger.

Do you depend on food to feel safe?

Do you feel anxious when you don’t have certain kinds of food or extra food at your disposal? This is a sign you may be depending on food for a sense of comfort you feel you can’t otherwise access. What else could you do to achieve the same sense of comfort and tranquility?

Do you feel out of control around food?

Feeling powerless about what or how much you eat or like you can’t stop when it comes to certain foods or situations is a signal that you may be experiencing a sense of powerlessness or lack of control surrounding other issues. Check in with yourself about the foods and circumstances that may trigger you to overeat.

If you answered ‘yes’ to three or more of these questions, then you may be struggling with habits of emotional overeating. The good news is that if you think that you are an emotional overeater, there are a variety of treatments available, many that you can administer to yourself. Many of us have resorted to various forms of self-medication as an attempt at tolerating or solving life problems. The most important thing to remember if emotional overeating is a struggle for you is to forgive yourself. Our instinct to care for ourselves can sometimes get out of hand, but it’s worth celebrating the fact that there are many growthful solutions to this that will allow you to serve your needs without contributing to your struggles.

For further inspiration on how to curb patterns related to overeating, check out 7 Ways to Reduce Sugar Cravings.

Breakfast is my favorite meal. I love to start the day feeling satiated and energized. Each day I have a mug of hot water and lemon as I do a few things around the house and catch up on the news online. Weekday mornings are my time to get situated before the hustle and bustle of the workday begins.

In the four years since I have been gluten free, I have noticed a tremendous amount of choices that have entered the marketplace. Enjoying one of my favorite breakfasts is possible once again.

I enjoy making EXTRA FRENCH TOAST, as I believe it tastes good warm or cold. It can be a great grab and go snack when not being consumed as a proper, sit-at-the table breakfast! This recipe was for 2 meals…serving of 2 slices a person.

Base Ingredients/Variations:

Gluten Free Bread (I suggest Food for Life or Three Bakers)

Honey or Chia Jam or Agave as a Syrup

2 Eggs

1/2 cup Almond Milk (or Vanilla Almond Milk for a sweeter flavor)

1 TBSP Butter

Walnuts or Pecans (handful)

Optional:

Bananas, Fresh Berries, or Powdered Sugar as a Topping

Substitute any variety of Milk

Cinnamon – as a topping or incorporated into the egg/milk mixture

Instructions:

Combine the egg and milk in a flat bottom container
Place the slices of bread in the liquid
Turn after 5 minutes or so
Melt the butter in a frying pan
Add the bread and cook…Press a spatula on the bread to flatten it down to ensure it cooks thoroughly – about 5 minutes each side
The extra “egg” mixture can be cooked to have a small amount of “eggs” on the side.

Serve or store for later.

Serving Suggestions:

Eat plain…have a side of fruit on the side and a cup of coffee or tea

Topping Options: Honey or Agave and Powdered Sugar (and/or add fruit like berries or bananas), Homemade Chia Jam/Jelly (store bought jam/jelly), Homemade NUT butter (or store bought), or maple syrup/syrup of your choice. Sprinkling nuts on the dish to top it all off is another option!

Yes, there are too many options…that is the beauty of the dish. The key is to make a healthy choice. The French Toast is YogaLean and a healthy start to your day, or healthy snack, unless your toppings make it a dessert and not a breakfast!

Enjoy Starting Your Day off the Yoga Lean way…the Healthy Way. Read more on my blog HealthyRecipeVariations – Rene’ MacVay.

7 Ways to Reduce Sugar Cravings

According to the American Heart Association, the average American adult currently consumes 22 teaspoons of sugar per day. Can you imagine putting 22 teaspoons of sugar in your coffee!? There wouldn’t be any room for coffee! And even less for the emotional boost most people look for in their morning cup, which would get taken over by the horrible affects of sugar overload.

The problem is, we don’t just find sugar in the packets at the Starbucks drink station —it’s hiding everywhere: healthy-looking fruit juices, “energizing” sports beverages, and all kinds of condiments.

I have a love hate relationship with sugar. Many times, I find eating sweets is more of a habit than a real need, and that a little is never enough to keep me satisfied. It makes sense, given that sugar acts on the same neural pathways in the brain as drugs and alcohol—once the body gets a little bit, it asks for more, and the demand grows almost exponentially. In order to get the same boost we once got out of just one treat, we need to consume more and more in the future.

This is why it’s so difficult for most people to regulate their sugar intake, and why sugar addiction can easily become a real risk.

I’ve found that moderation with sugar doesn’t work very well for me. Eating a little bit has often snowballed into eating too much, and I’ve generally found it easier to cut out sugar entirely.

I’ve had lots of experiences where I’ve needed to completely eliminate sugar from my diet. Whether preparing for a cleanse or for a medicinal plant journey, I find that after a brief period of adjustment, my desire to eat sweets is significantly diminished. The more sugar you eat, the more you want, and conversely, the less sugar you eat, the less you crave.

Here are some tips that have been extremely helpful to me, both in reducing my sugar intake and eliminating it completely:

Go for fruit

When you’re craving something sweet, reach for the fruit bowl instead of the candy bowl. A nice serving of your favorite fruit will satisfy your sweet craving without the negative consequences of refined sugar, delivering plenty of fiber, vitamins, antioxidants, and water.

Chew Licorice Root

Chewing licorice root has been shown to reduce sugar cravings because of its natural sweetness, its non-interference with blood sugar levels, and its positive effect on the adrenal glands. Try munching on this instead of Skittles!

Eat Regularly

Running into low blood sugar is the most common cause of intense sugar cravings. If you commit to eating every couple of hours throughout the day, you will prevent your blood sugar from dropping to the point where you are reaching mindlessly for sugary snacks to get your energy level back up. Try eating five small meals per day.

Make a Plan

Remember, the first 24 to 48 hours of cutting out sugar are always the hardest, but it’s been shown that if you can make it past the initial push, your body’s demand for sweets will drop significantly. Plan your experience with this time period in mind, and try to start your sugar-free regimen over a couple of days when you don’t anticipate being surrounded by sweets at a birthday party or at work.

Drink Herbal Tea

Herbal teas are aromatic and many have a natural hint of sweetness that will taste delightful and help satisfy your sweet tooth. Tazo Teas’ rose hip and hibiscus infused “Passion” tea is one of my favorites and what I’m drinking right now.

Add Protein to Every Meal

Lacking protein in your diet makes you crave sugar. Without it, your blood sugar and energy level become significantly less stable. Incorporate protein into your snacks and meals whenever possible. Too busy to cook breakfast? Have a protein shake. Add chickpeas, tofu, or grilled salmon to your salad at lunch, and if you’re snacking on fruit or veggies, throw in a few almonds for protein-carb balance.

Stay Hydrated

This tip is simple and fundamental. When we get dehydrated, we are much more prone to crave sugary juice or soda. Before you reach for either of those when thirsty, try drinking a full glass of water, and see how you feel—your desire to drink something sweet will probably vanish. Drink twice as much water when working on eliminating sugar to keep yourself feeling full and stave of cravings.

Sugar aggravates all kinds of physiological problems from weight gain to anxiety and depression, but perhaps worst of all, it shuts down your spiritual sight. Right now, I’m trying to raise my higher consciousness, and this is my primary motivation for avoiding sugar.

The only way to break the cycle is to stop feeding the fire! Don’t be fooled by low-fat salad dressings or fat-free ketchup, as these products tend to be loaded with sugar or some version of it. Be mindful, read food labels, and try out each of these tips to see what works best for you.

For more information on overcoming sugar addiction, visit YogaFit.com and take a look at the amazing Yoga for Addiction Workshop with Dr. Susan Blank at our upcoming MBF Conference!

Peas and Asparagus Your Way

I make a concerted effort to eat fruits and vegetables when they are in season, when they are at their peak. Asparagus is in season in March and April in California which means not only is the vegetable fresh but also reasonable in price. This vegetable is low in calories but high in fiber, folates, vitamins, and antioxidants. I was excited to see the nutritious asparagus on sale! I love roasted asparagus and steamed asparagus, but wished to try something new! Therefore, I purchased peas to cook along with the asparagus to make a satisfying side dish. I purchased organic frozen peas to supplement what I was able to purchase in the store.

This dish can be adapted in several ways. I’ll give you suggestions after the base recipe. Enjoy this YogaLean recipe that is low in calorie, high in flavor, and satiates you for a long time. Have fun playing with your food! Read more recipes on my blog, http://healthyrecipevariations.blogspot.com/.

Base Recipe:

I package of Asparagus (usually about a pound)

1 pound peas or 1 (one) 16 ounce bag frozen (organic if possible) peas

Half a Vidalia Sweet Onion or 4 cloves of garlic

Olive or Walnut Oil

Vegetable broth

Instructions:

Chop the onion or garlic into small pieces and add to a pan with 2 TBSP oil
Prepare the asparagus. Hold the spear in both hands. Snap the base off the rest of the stem. The brittle and fibrous end will break off leaving the tender portion of the spear. Chop the spear into dime size pieces. Leave the “decorative tip” as it is. It is tender and will cook swiftly. (Also, it is attractive to look at and will end up being a great garnish for the dish!)
If using frozen peas, no broth will need to be added. If using fresh peas and asparagus, add ½ cup of low sodium vegetable broth to the pan.
Sautée until the vegetables are tender.

OPTION 1: Stop here and serve in a bowl. You can garnish with sesame seeds or cheese (I suggest Feta or Parmesan) if you wish the decoration and crunch.

HINT: This is a great side dish for a sandwich or lean protein. Baby red skinned potatoes would be a good pairing.

OPTION 2: At this point, add 1 cup of cooked quinoa to the pan JUST BEFORE the liquid is absorbed. Stir to combine the ingredients. Serve.

HINT: Add fried tofu, chicken, or beef to this dish for additional protein.

OPTION 3: Dice walnuts or pecans and place in a pan with ½ TBSP butter, 1-2 TBSP brown sugar (substitute honey or agave), and ¼ cup of water or vegetable broth. Reduce until the mixture caramelizes. Pour over vegetables or vegetable and quinoa mixture.