Sorghum Risotto Style with Beet Grean Stems

I love using Bob's Red Mill Grains of Discovery. This latest Sorghum recipe is a risotto style preparation. I started the week making a plain batch of risotto and used it several ways through the week.

Since the sorghum is already made, this recipe can be on the table in 20 minutes or less!

Ingredients:
4 - 6 cloves of garlic (depending on size)
1/2 a red onion
2 cups beet green stems (substitute chard stems, kohlrabi stems, or kale stems)
2 cups cooked sorghum
1/2 cup low sodium chicken broth
1/2 cup parmesan cheese
2 tbsp olive oil or walnut oil

Instructions:
Dice garlic, onion, beet green stems
Add to a pan with olive oil
Sautee until onions are translucent then add the low sodium vegetable broth
Sautee (and stir) until the broth is close to being absorbed.
Add the sorghum and stir the ingredients together.
Add the cheese and stir

Serve in a bowl - garnish with rosemary or basil.
Serve with a salad and a gluten free roll.

Substitutions:
Chicken can be added to the mixture and chicken broth used rather than vegetable broth
Chopped walnuts can be added to the risotto just before serving.
Different vegetable flavor combinations can be used. A risotto is a good dish to use up small portions of several vegetable that are left in the refrigerator (similar to a soup).

Have fun playing with your food!

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!

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.
• Sautee 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.

Basic Broccoli Soup

The VIBRANT color of broccoli soup that is made form farmer's market broccoli is amazing! It makes you never want to eat store bought broccoli again!

My recipe is a take on a traditional cream of broccoli soup...minus the cream.

Several years ago I made a concerted effort to reduce sodium in my diet. I started by reducing one element at a time. First I started with unsalted butter then began using reduced sodium broths/stocks. My taste buds adapted. I know am keenly aware of the high sodium content when I eat in restaurants. You can substitute salted butter and "regular" broth/stock in this recipe...or just use one in its low sodium form.

Base Ingredients:
1 LB of broccoli - the size pre-packaged if stems tied together or 4 large heads (large head = size of an adult hand outstretched).
1 Onion
2 Stalks of Celery
2 TBSP Almond or Quinoa Flour
2 TBSP Unsalted butter
2 cups Vegetable broth or stock
2 cups Water
1/2 cup Almond Milk (Regular)

Garnishes:
Nutmeg
Sesame Seeds, sunflower seeds, or pepitas seeds
Salt and Pepper can be served alongside so people can add depending on their tastes.

Instructions:
STEP 1: Chop and Boil
Chop broccoli, onions, and celery into 1 to 2 inch sized chunks
Add to a pot with 2 cups of water
Cover and bring to a boil for 10 minutes
STEP 2: Blend
Depending on your blender ... blend now or let cool a bit (if using Vitamix I suggest this step). You can use an immersion blender as well. Blend until a smooth consistency is achieved.
STEP 3: Make Rue
In the same large pot used to boil the vegetables, melt 2 TBSP of butter and 2 TBSP flour (I use Bob's Red Mill Quinoa Flour, Oat Flour, or Almond Flour (ALL GLUTEN FREE). Stir constantly so butter and flour are combined but do not burn. Once this is achieved, add 2 cups of broth. I use reduced sodium vegetable broth. Bring to a boil. Stir to incorporate butter/flour mixture into the liquid.
STEP 4: Completing the Dish
Transfer the broth from the blender to the pot. Stir to incorporate. Add 1/2 cup Almond Milk and stir. Turn off heat.

Garnish and serve!

TIP: Since I began using my Vitamix I have started to prep the dish at night. I chop and complete STEP 1 ... in the morning I finish the soup. The Vitamix has a HIGH powered engine that will stop if HOT liquids are added to it. I save time this way. From start to finish this is a 30 minute or less soup. An immersion blender can be used so there is no need for the wait and cool time. If using an immersion blender you will need TWO soup pots...rather than clean a pot and blender...it will be two pots...the immersion blender is a snap to clean!

Substitutions:
Salted butter for Unsalted butter
Regular broth for Reduced Sodium
Chicken broth/stock for vegetable
Regular flour if you are not Gluten Free
Any other milk for the Almond Milk...I just do not suggest flavored milk
Garnish with diced pieces of cooked bacon (meat or imitation)
Garnish with chopped pecans or walnuts
This is dairy free if a non-dairy alternative is used for the butter

Serving Suggestion:
Pair with a sandwich and a cup of tea. I suggest Traditional Medicinals Green Teas.

Three Vegetable Lentil Pasta

I decided to try a new Gluten Free Lentil Pasta made by Tolerant Foods. As someone with an Art History background, I like to find ways to make my food look good. Since it has been proven that we first eat with our eyes I try to choose colors that go together, balance nutrients, and find an appealing flavor profile. The first look entices us to try the food. The taste and texture get us to continue eating!

Tolerant Pasta is unlike other gluten free pastas I have found on the market. Not only does it add a dose of color to a dish, but it adds a subtle flavor. I cooked the pasta 2 minutes less than the box suggested, drained, then added the pasta into the sauce and cooked to marry the flavors. The penne holds up to cooking!

Base Ingredients:
Black-eyed Peas
Kohlrabi
Red Onion
Garlic
Cauliflower
Oil
Vegetable broth
Unsalted butter
Lemon juice

Nutrition:
Black-eyed peas are low in calories and high in fiber. They are a source of protein for vegetarians and contain potassium, zinc, and iron.

Kohlrabi is low in calories and high in dietary fiber like black-eyed peas. It is a rich source of vitamin C and B complex vitamins. It is a good source of calcium, potassium, and iron.

Substitutions:
Shallots for onion and garlic
Vidalia onion for sweet flavor
Black beans or chickpeas for black-eyed peas
Chicken or beef broth for vegetable broth

Instructions:
Cut ½ a red onion into small pieces
Dice 4-6 cloves of garlic (depending on size)
Trim the leaves off the kohlrabi and save for another recipe. Remove the outer skin of the kohlrabi and dice into small pieces (just a bit larger than your pieces of onion).

Cut a cup of cauliflower florets into small pieces
Sautee vegetables in 1 tbsp of oil (I used walnut oil) and 1 cup of vegetable broth until tender.
Add 1 cup of black-eyed peas (drain and rinse beans from a can OR use beans you have rehydrated already).

In a separate put bring 6 cups of water to a boil. Add 2 cups of uncooked pasta and stir from time to time to check for doneness. Cook about 5 minutes, removing the pasta when it is just a bit el dente.

Reserve 1 cup of the pasta water

Drain the pasta and add to the pan with the vegetables. Add 1 TBSP unsalted butter, 2 TBSP lemon juice (fresh squeezed is ideal), and some of the reserved pasta water. Add the pasta water ¼ cup at a time. Use it only to integrate the dish. You may not need to use it all! You are coating the pasta, not creating a sauce.

Serve: Enjoy this side dish to accompany a sandwich or animal protein. Sprinkle with feta or parmesan if you wish to add a salty/creamy taste. Sprinkle with sesame seeds if you wish a bit of a crunch.

Cooking Time: From set up to clean up 30-45 minutes

TIP: Make this a main dish by serving on a bed of lettuce or kale.

Vegetable Soup Featuring Kohlrabi and Turnips

I appreciate eating foods that are REAL. I love the natural flavor of fruits and vegetables and look for ways to cook to enhance the flavors. Last week's I found TENDER Kohlrabi and small (ping pong sized) turnips. Using the two as components in a soup came to mind. I made sure to pick up other soup ingredients at the market to accompany items already in my refrigerator.

Base Ingredients:
1 Kohlrabi
6 small turnips
1 onion
6 cloves of garlic
2 stalks of celery
5 small potatoes (I found baby red skinned at the farmer's market)
5 small sweet potatoes (my small ones were the diameter of a nickel and 6 to 10 inches in length
1 Bay leaf
1 tbsp oil
8 cups of reduced sodium vegetable broth

Options:
Substitute Chicken Broth or Beef Broth for the Vegetable broth
Substitute other vegetables...try to keep vegetables that are in season together in soups
Add 1 - 2 cup quinoa or sorghum to the soup

Instructions:
Cut onion, garlic, and celery into small pieces. Set off to the side. Cut the rest of the ingredients into small sizes as well.
Sautee onion, garlic, and celery in oil in a soup pot. Once translucent, add the rest of the ingredients.
Place pot on a burner on Medium High.
Bring to a boil then cover and reduce to simmer.

Cook until the vegetables are the tenderness that fits your taste. I prefer to cook the soup until the vegetables are tender but have not broken down.

Cook time: Less than an hour from set up to clean up.

Serving Ideas:
Serve in a bowl sprinkled with sesame seeds.
Serve a gluten free muffin or roll on the side
Serve with Crunchmaster Crackers...or crackers and cheese.
If you wish to ADD SOME BODY...to your individual serving bowl add (have pre-cooked to cut down on prep time...or make while soup is cooking) 1/4 cup of quinoa or Sorghum.

Enjoy this soup.

TIP: Remove Bay Leaf prior to serving or putting in a sealed container to store in the refrigerator.

Penne Pasta Two Ways

In honor of St. Patrick's Day this week I wanted to make something GREEN. I did not want to go with the traditional pesto sauce or spinach and artichoke dip as that is something already on people's go to list. I wanted to find other simple recipes that were healthy, satisfying, and could please a crowd!

These dishes are YogaLean. They are easy to make, use very few ingredients, use natural products, and can be made in advance and in quantities so healthy food is at your fingertips when you are hungry. Having healthy foods as go to options will lead to making healthy food choices. Plan ahead. Play with your food. Have fun!

I started with a box of Quinoa Pasta from Ancient Harvest. I chose a plain quinoa pasta to highlight the GREENS in the dish in honor of St. Patrick's Day!

Both side dishes are meant to serve two. If you wish to make them for more, just increase the quantity. Both can be meals on their own or side dishes to a seafood/meat/poultry dish or a simple sandwich.

Cook time: Set up to clean up was 45 minutes.

Kohlrabi Pasta with Garlic, Onions, Chick Peas, and Lemon

Base Ingredients:
Kohlrabi leaves (2 cups)
Garlic (4 to 6 cloves)
Onion (RED adds more color to the dish, use 1/3 of the onion)
Vegetable broth (1 cup)
Lemon (1/4 cup juice...fresh squeezed is preferable, if possible)
Chick Peas (1 and 1/2 cups, dehydrated and reconstituted or from a can)
Quinoa Pasta (2 cups UNcooked)

Instructions:
Begin by cutting one or two kohlrabi leaves (depending on size) into very small pieces.
Rinse cut greens and set aside.
Chop 4-6 cloves of garlic (depending on size) and 1/2 an onion. Place in a pan with 1 TBSP olive oil. Stir so the vegetables are evenly coated with oil and start to become translucent. At this point, add the broth and Kohlrabi leaves and cover. Stir frequently to ensure the liquid does not cook out of the pan. Add a bit more if you need to soften the kohlrabi more (personal preference).
When the vegetables are cooking follow the instructions for the pasta on the box. I measured 2 cups of DRY pasta for this dish. The pasta will cook for 5 minutes. Remove from the water when still a bit el dente.
Add the pasta, vegetable mixture, and chick peas to the container in which you wish to serve the dish for two.
Drizzle the juice of 1 lemon on the dish and toss just before serving.
Leftovers can be stored in an airtight container in the refrigerator.

Serving Suggestion:
Can be placed on a bed of lettuce to make it a MAIN DISH.
Can be served as a side dishes to a seafood/meat/poultry dish or a simple sandwich.

Spinach and Feta Pasta with Sunflower Seeds

Base Ingredients
Spinach leaves (1 cup)
Butter (1 TBSP)
Feta Cheese (Crumbled) 1/2 cup
Quinoa Pasta (2 cups UNcooked)
Reserve 1/4 cup pasta water
1/4 cup sunflower seeds to garnish/add crunch

As the pasta water is coming to a boil, rinse the spinach and cut into small pieces. Place in bottom of colander.
After the pasta water comes to a rolling boil, add 2 cups of quinoa pasta and stir once. Remove after 5 minutes. Reserve 1/4 cup of pasta water and put in serving container. Drain pasta in colander. The hot water and warm noodles will blanch the spinach in the colander.
Add the pasta/spinach mixture to the serving bowl or container in which to refrigerate the dish.
Sprinkle with feta and sunflower seeds.

Options:
Sautee the spinach in olive oil and garlic then add it to the pasta.
Include olives to add a naturally salty flavor.

Serving Suggestion:
Can be placed on a bed of lettuce to make it a MAIN DISH.
Can be served as a side dishes to a seafood/meat/poultry dish or a simple sandwich.

One box of Pasta...Two Meals!
The variety makes the food more enjoyable.
Using one base makes the clean up simple!

Cherry Chia Yogurt

What happens when Maraschino Cherries, Chia, and Yogurt combine? A satisfying and delicious meal is formed!

Ingredients:
Maraschino Cherries (Cherry Man)
Plain Yogurt (Greek add protein to the meal)
Chia Seeds
Cinnamon

Options:
Vanilla yogurt has a sweeter flavor than plain yogurt/Greek yogurt. Use the flavor that resonates with you. The maraschino cherries add some sweetness that cuts into the plain yogurt's tartness but does not make the vanilla too sweet. Follow your taste buds!
You can more or less chia to make thicker/thinner in consistency.

Instructions:
To save in clean up (if you are making a personal sized portion) make this in the container in which you will eat the Cherry Chia Yogurt. If you are making for a family/group, increase the quantities and place in a larger container. This meal is for TWO.

Start by cutting the maraschino cherries in half and putting them in the container you wish to use. (I used half of a 10 oz jar).
Add 2 cups of yogurt and 4 TBSP chia seeds
Add 1/2 TSP cinnamon
Stir well
Cover and refrigerate at least 30 minutes.

HINT: You can add the JUICE form the cherries!

Serving Suggestions:
Enjoy for breakfast or as a snack. You can sprinkle granola or dried cherries on the Cherry Chia for additional texture.
Pair with coffee or tea. I suggest Traditional Medicinals Green Tea Hibiscus.

Chia Berry Bliss

I needed a simple breakfast to pack the other day because I had to be at work extra early to take my students on a bus trip (all day field trip). I pondered what to pack for BOTH breakfast and lunch as I wanted healthy food that would not be messy, have the potential to leak, or smelly and offend another person on the bus. Chia Pudding came to mind as a great breakfast option.

Chia Berry Bliss was a simple breakfast to prepare. I suggest buying organic berries (fresh or frozen) as they are on the Dirty Dozen list.

Base Recipe:
1/2 cup fruit...FRESH (measure post cutting - see instructions below) - cut into small pieces. FROZEN - no need to cut.
1 1/2 cup plain or vanilla flavored yogurt or Greek Yogurt
4 TBSP Chia Seeds (I use Bob's Red Mill)
2 TBSP Cinnamon

Instructions:
If using frozen berries, either thaw to room temperature or microwave for a minute or so depending on volume. If using fresh berries I suggest cutting blueberries, raspberries, or blackberries in half and cutting strawberries into slivers.
Place the fruit as bottom layer in a serving container
Add Chia Seeds and Cinnamon
Layer yogurt on top.
Stir, cover, and chill

HINT: This is an easy dish to prepare as you make it in the serving container. NO EXTRA CLEAN-UP REQUIRED!

Variations:
Stone fruit such as peaches, nectarines, or apricots may be used
Add 4 TBSP Honey for a sweeter flavor (if not using a flavored yogurt)
Ass 1/3 cup coconut flakes

I loved the breakfast and made another batch for my husband to enjoy the next morning. He had a small dish along with toast.

Enjoy this treat - it takes less than 5 minutes to prepare and 15 minutes to transform.

I suggest pairing it with Traditional Medicinals Tea...either Green Tea Peppermint or Green Tea Ginger.

Additional Options:
Use Vanilla Yogurt and add honey to make this a dessert. Serve with a rice cake as a garnish or gluten free shortbread cookie. Traditional Medicinals Cup of Calm would be a good pairing at the end of the day!

Spaghetti Squash and Turmeric Rice

Simple Side Dishes that can be made into Full Meals

I love making food that can be transformed simply. All I need to do is make the base for one meal and I can use the leftovers any way I desire for additional meals. One of the secrets to being YogaLean is to have healthy food ready to go so that nutritious meals can be prepared in a flash!

My Sundays include a trip to the farmer’s market. My meals for the week are planned based off the great foods that I am able to get from the local farmers. This week I decided to make a SPAGHETTI SQUASH recipe along with TUMERIC RICE. A good friend gave me turmeric root and I have been appreciating using the fresh herb rather than the dried herb in recipes. My inspiration for the Spaghetti Squash was a hollowed out pineapple used to serve fruit!

Spaghetti Squash with deconstructed salsa
Base Ingredients:
Spaghetti Squash
1 large Red or Sweet Onion
6 Cloves of Garlic
1 Large Bell Pepper (any color)

Options:
Add basil to make it more Italian
Add cilantro and avocado to make it more Mexican
Add Feta just before serving for a Mediterranean inspired dish – a complete meal

Instructions:
1. Pre-heat over to 350
2. Half squash lengthwise and remove seeds
3. Place on a foil lined baking sheet in oven (I use Reynolds Non-Stick so I do not have to add oil to make it non-stick)
4. Place in oven for 30-45 minutes depending on size of squash and oven temp. You know squash is done when it starts to get a golden color and sounds hollow when you knock on it with a fingertip or knuckle.
5. While the squash is cooking, cut the vegetables into small pieces and place in a pan. Add 3 TBSP olive oil. Sautee until onions caramelize. You can add vegetable broth to the cooking process if you desire.
6. When the squash is done, you can use a spoon to scoop out the spaghetti like noodles. Add the noodles to the pan and stir. Place the combined ingredients back into the squash bowl and serve!

Turmeric Rice
Base Ingredients:
Rice (white, brown, wild)
Turmeric
Butter
Broth
Nuts

I start each week making a few cups of rice, quinoa, sorghum, or millet. This week I decided to make a few cups of rice. I used 4 cups of rice and 8 cups of liquid. I used a portion of the rice to make rice pudding to take to a friend’s for dinner and I used a portion of the rice for turmeric rice.

Instructions:
When the rice was almost done I moved two cups of rice to another bowl to save for the rice pudding. If you are not cooking in volume for multiple recipes, there is no need to move rice to another bowl. Understanding that turmeric needs fats to be absorbed, I added to the pot ¼ cup vegetable broth, ½ tbsp butter, and ½ cup chopped nuts (cashews this time), and 1 TBSP dried turmeric or ½ cup fresh turmeric (I used a potato peeler to shred the root). Stir the ingredients and cook until the broth is absorbed. You end up with beautiful golden rice!

TIP: Turmeric can STAIN! Please be careful as you work with it and clean up ASAP! I have not had a problem yet…knock on computer keys (since no wood is nearby!).

Variations:
Add any chopped nut and use any variety of rice.
Stir into the rice (when the liquid is almost absorbed) thin slivers of vegetables such as slivers of carrot and peas or green beans. This creates a one-dish meal!
Use all vegetable broth…no water

Enjoy playing with healthy foods. Remember to make larger quantities than you can eat in one meal so you have healthy food to eat another day…without having to start from scratch again. We are all busy. This is a great time saver! Cooking can be fun…give yourself a chance to enjoy it!

Rice Pudding

Rice Pudding is a comfort food. It is a satisfying dessert that can double as a breakfast treat. My inspiration for this dish came from encountering CHERRY MAN maraschino cheery jars at the Natural Products expo in Anaheim on Friday. The company had sample jars and I took one. I was eager to come home and start recipe testing!

A TIME SAVER tip for making rice pudding is to start with LEFTOVER rice, yes, leftovers! If you start with leftovers the dish will come together in 30 minutes. If you do not, it could take up to an hour.

As with all my recipes, I will give you variations to customize the recipe.

Base Ingredients:
Rice - white or brown
Milk - cows or almond (coconut or cashew will change the flavor profile)
Vanilla
Sugar
Dried Cherries
Maraschino Cherries

HINT:
Reduce the volume or increase depending on how much you wish to cook!

Instructions:
Add two cups of cooked rice to a pot with 2 cups of milk. I prefer to use ALMOND MILK.
Add 1/4 cup sugar (less if you use vanilla flavored almond milk),2 TBSP vanilla, and 2 TBSP butter to the pot.
Add 1/2 cup dried cherries (try to find organic)

Bring to a boil, reduce, simmer and stir from time to time. JUST before the liquid is fully absorbed, add diced maraschino cherries and take the pan off heat.

Serve warm and garnish with more maraschino cherries or store in an airtight container and serve chilled.

HINT: Save the maraschino cherry juice for use in another recipe.

OPTIONS:
Add a 1/4 cup of coconut or use coconut milk for more depth of flavor.
Swap raisins for cherries
Add maraschino cherry juice as well and reduce sugar...great for a red tint for Valentine's Day!

Serve warn or cold with coffee or tea. I suggest a Green Tea from Teas' Tea.

Tofu Sandwich

I was looking for a quick and healthy meal to have post workout. I had about an hour to eat and get ready for an appointment so I worked with what I had. I looked in my refrigerator and found the following items already cooked:
Roasted bell peppers
Roasted red onion
Roasted garlic

I also knew I had:
parmesan cheese and gluten free hamburger buns
extra firm tofu as well as gluten free deli turkey ... so decided to go with the tofu.
a head of cauliflower and some low sodium vegetable broth.

Therefore, in less than 30 minutes I had dinner on the table. If nothing was prepared, this would have taken an hour.

Directions:
Chop the cauliflower stem and leaves into small pieces. Add the stalks and flowers to a pan with 1/2 cup low salt vegetable broth. Cover and let it simmer. (Check your pan from time to time...add some more broth if broth is almost gone and cauliflower is not at your desired texture. I prefer it to have a bit of a crunch. OPTION: dice a clove of garlic and add to the pan for flavor.

Drain the tofu by wrapping it in a kitchen towel and putting it between two dinner plates with a BOOK on top. How long to you drain the tofu? That is a personal choice. You can omit this step or drain it for up to an hour. After the tofu drains, if you decide to drain it (I prefer my tofu dry so I drain it as long as I can), cut the tofu block in half length and width wise...creating 4 evenly sized pieces.

Sautee the tofu in a pan with toasted sesame oil and some black pepper.

NOTE: If you wish to add another step and a few minutes to your meal...marinate the tofu in Gluten Free Teriyaki Sauce or Sriracha Sauce. Adding the sauce TO the tofu means you will not need to add the sauce to the sandwich.

Defrost (if necessary) and toast the buns (adding a small amount of parmesan cheese) while the tofu and cauliflower cook. I started the buns with about 5 minutes to go. I warmed up the left over roasted items at the same time.

The sandwich was great open faced...with stacked vegetables on the bottom and thick tofu wedge on top. (I added gluten free teriyaki sauce on my toasted buns to add flavor. You could add a gluten free sauce of your choice.) A smaller sandwich would have thinner slices of tofu. The crunchy outer shell of the tofu, the softer interior, the vegetables melting in your mouth, and the bread to absorb the flavors was a delight after a long day.

I served with a side of roasted vegetables with rosemary (already cooked).

Variations:
Omit vegetables and add lettuce, spinach, or arugula (or include them as well)
If you wish to add meant, substitute a chicken breast or gluten free deli turkey meat for the tofu
Omit natural cheese if you are trying to avoid dairy
Omit the bun and use slices of butter lettuce (or any green) as the mock bun

Sorghum Cheesy Chicken

Eating Healthy sometimes means coming up with meals on the fly. I order to create healthy meals, healthy ingredients need to be available in the house. This morning I made a cross between Mac & Cheese and Risotto ... Sorghum Cheesy Chicken!

Base Recipe:
4 medium cloves of garlic, minced
1/2 a red onion, diced small (or shallot)
2 cups of diced beet green stems (substitute vegetable of choice)
1 cup diced or shredded chicken.
Low sodium chicken broth
2 TSP olive oil
1/2 cup grated parmesan cheese
1/2 cup shredded colby jack cheese

Directions:
Sautee vegetables in olive oil
When onions are translucent add the sorghum and one cup of low sodium chicken broth
When the liquid is close to being absorbed add the cheese
Cover and let rest for 5 minutes
Serve - with a vegetable, salad, or fruit.

Variations:
Omit chicken and replace chicken broth with vegetable broth
Serve in a hollowed out bell pepper to add crunch and more vegetables

HINT: This is a one pan dish if the sorghum is made...two to clean up if not. The sorghum takes 45 minutes to cook. The dish takes 15 minutes.

Simple Side Dish - Roasted Vegetables

Playing with food is fun BUT sometimes we do not have the time for the set-up and clean up involved in preparing a healthy meal. Rather than turn to packaged foods or take-out options, there are ways that we can make cooking fast and easy.

My refrigerator is stocked with seasonal foods. I go to one of the local farmer’s markets each week and purchase produce for the week. If you live in a community where there is not a local farmer’s market, try to purchase items on the Environmental Working Groups “Dirty Dozen” List organically grown if at all possible.

In my household I make larger portions than I need for one meal so that I have healthy leftovers. Follow this recipe guideline and increase the volume to meet your family’s needs. This recipe is for 4 portions.

Serving Suggestions:
Serve as a side dish to a sandwich/burger of your choice, lean chicken breast, pork chop, or piece of red meat.

Meal Upgrade:
Dice up cooked protein (tofu, chicken, pork, red meat) or nuts into this dish. Serve on a bed of arugula.

Base Ingredients: (Use what is in season for you at the moment)
10 small red skinned potatoes
5 small sweet potatoes
1 red onion
3 large bell peppers (colors of your choice)

Options: (your family will not be bored of this dish if you use different veggies from time to time)
Carrots
Turnips
Parsnips
Beets
Garlic

Preparation: 5-10 minutes
1. Pre-Heat oven to 350 Degrees
2. Cut the potatoes into small wedges of approximately the same size so they cook at the same rate
3. Cut the onion by hand or use a mandolin. A wedge about the width of your little finger is best.
4. Cut the bell peppers into large wedges. Start by slicing off the top and removing the stem and inner seed core. Cut down from top to bottom tip. Cut again lengthwise to make into smaller wedges if you wish. You can make this as labor intensive or as simple as you wish!
5. Place the cut potatoes and onions on a piece of aluminum foil (I use Reynolds non-stick so I do not have to add extra oil to make sure they do not stick).
6. Place the peppers on another piece of foil. These will cook faster than the potatoes and onions and will need to be taken out of the oven first.
7. Spray the veggies with a SMALL amount of oil to keep some moisture in them. Sprinkle with pepper…crushed red pepper if you wish to be adventurous.

Cook:
Cook for about 30 minutes (each oven temperature varies). Check after 15 to 20 minutes. The peppers may be done. If they look as if they are starting to get dark, you know they are done.
You know the onion and potatoes are done when the onions look to have softened and the potatoes have a bit of a crust on the outside.

Serve:
Put in a bowl (or on a plate). You may wish to cut the peppers into smaller pieces.
Garnish with rosemary, parsley, basil, or arugula.

HINT: To make this more festive…use RED peppers near Valentines Day and GREEN peppers near St. Patrick’s Day.

The beauty of this is that all you have to do now is throw away the foil and wash the cutting board and knife.

As we all journey to incorporate YogaLean into our lives we need to find ways to eat healthy and not cause ourselves MORE work. Baking in the oven and using non-stick foil are easy ways to prepare food without added fats…and to SAVE TIME.

Enjoy playing with your food and eating healthy.

Follow YogaLean today!

Honey Ginger Shrimp

At the start of the week I cook quinoa, rice, millet, or sorghum. This allows me the opportunity to make weekday meals...in relatively no time!

A quick fix meal is a stir fry.

Base Ingredients:
Millet (or other grain)
Shrimp - about 1 pound (I purchased pre-cooked)
Ginger - 1 TWO inch section
Honey - 2 TBSP

For this dish I added small shrimp to a pan with a 1/2 cup of water and pepper.
I took a two inch piece of ginger and peeled it. I used the potato peeler to make small slices of ginger and added the slices to the pan.
As the water began to boil I added the honey.

HINT: If tails are not removed from shrimp, remove them before cooking. Makes eating "cleaner". If your shrimp is not de-veined and precooked you will need to remove the vein and cook a few extra minutes.

Sautee until water is removed.

While you are cooking the shrimp warm your grain...or cook it if you do not have any precooked. I suggest 1 cup of grain per serving.

Cook Time: 30 minutes if you need to cook grain, 10 minutes for the stir fry!

OPTIONS:
Add walnuts when you sautee...or garnish on top
Garnish with arugula
Add onions bok choy to the stir fry
Millet is a protein so this can be made without meat or fish and only vegetables and it is a balanced meal.

Serving Suggestions:
Serve with a salad to get a balanced meal or add vegies to the stir fry. I made a salad with cabbage, leaf lettuce, and arugula.