Yellow Eye Bean Salad with Sorghum

Beans are a great source of protein. I enjoy experimenting with different beans to bring variety into my diet. Yellow Eye Beans are high in dietary fiber and iron, low in sodium, and contain no sugar, saturated fat, or cholesterol. One cup of Yellow Eye Beans (boiled) is approximately 250 calories. This recipe can be made with another bean if you cannot find Yellow Eye Beans.

I hope you enjoy this light yet satisfying bean salad. The flavors and textures make each bite enjoyable. Serve with Gluten Free crackers or rolls if you wish to add carbohydrates to the meal. Traditionally Yellow Eye Beans are cooked with honey or molasses and are made into a baked bean side dish. I love this recipe as it allows the flavor of the bean to shine, rather than overpower it with sugar. If your local store does not have dry yellow eye beans, you can find them for sale on Amazon.

Enjoy this YogaLean recipe before or after your workout!

Base Ingredients:
• 2 cups of DRY Yellow Eye Beans
• 3 cups of water
• 3 cups of low sodium vegetable broth
• 1 bay leaf
• 4 cups of vegetables – cut in even sizes – I used a variety of bell peppers, onion, garlic, and sweet potato.
• Olive oil for sautéing vegetables
• 1 cup of low sodium vegetable broth for preparing the vegetables
• 2 cups of spinach
• 1 cup Sorghum ( I use Bob’s Red Mill)

Variations:
Substitute your favorite bean for the Yellow Eye Bean
Substitute red cabbage (diced) for the spinach
Substitute quinoa or millet for the sorghum
Vegetables: Staples include onion or shallot and garlic
Combinations can include:
• mushroom, bell pepper, and basil
• carrot, sweet potato, and tarragon
• leek, sweet potato (or potato), and parsley

Instructions: After the beans are hydrated, it takes 30 minutes or less.
1. Rehydrate the beans (and bay leaf) in the liquid. I like to do this overnight.
2. After the beans have hydrated, slow cook them until they get soft…but still have an amount of firmness. The cooking stopping point is a moment to reflect on personal preference. If you want a little bite to your bean salad, stop cooking before the beans crack open and get soft. If you wish the soft texture to the bean salad, allow them to cook longer. Coking time is 1-2 hours. Discard bay leaf.
3. Prepare the sorghum according to package directions (3 to 1 ratio). For the liquid, I use a combination of water and low sodium vegetable broth. This takes 30 minutes or so.
4. After the beans and sorghum are ready, dice the vegetables you wish to use.
5. Add the vegetables to a pan with 2 TBSP olive oil. Sautee and stir for 3 minutes then add 1 cup of low sodium vegetable broth. Allow the vegetables to soften some with the liquid.
6. When the liquid is almost absorbed by the vegetables, add the sorghum, and 3 cups of cooked beans. Stir.
7. Serve on a bed of spinach, stir spinach in the mixture and serve, or put the mixture in a “to go” container and take with you as a work-day lunch!
8. The dish is wonderful warm or cold.

Homemade Tomato Sauce for Pasta

I love to cook from scratch when time allows. A friend of mine gave me a bag of tomatoes that needed to be used ASAP as they were, almost, over ripe. My garden has a healthy crop of basil so I decided to turn the tomatoes into a pasta sauce.

Oftentimes, I purchase a jar of pasta sauce and add vegetables to it so it becomes a bit healthier rather than spending the time to cook down the tomatoes. It does NOT take that much time to create a good sauce, I should do it more often. What it does take is the “right” tomatoes and I do not find them as often as I would like.

This recipe allows many avenues for customization. Enjoy playing with your food and making a different sauce each time, or work on perfecting one recipe. Just remember, each tomato has its own flavor profile; appreciate the flavor you get with each batch of sauce as you might not be able to replicate it. This can be made as a marinara sauce or a meat sauce; you decide!

Base Ingredients:
Tomatoes that are VERY RIPE.
Onion or Shallot
Garlic
Carrots
Basil
Olive Oil
Meat is Optional

Steps:
PREPARATION:
1. Rinse and dice the tomatoes into quarters. You can create the sauce with virtually any quantity that you have a pot large enough to use; I just do not make the sauce unless I have at least 4 cups of tomatoes after dicing them into quarters.
2. Dice 1 onion or 2 shallots for every 4 cups of tomatoes
3. Dice 3-5 cloves of garlic for every 4 cups of tomatoes

OPTIONAL: Dice 1 carrot per 4 cups of tomatoes to add a “sweet” flavor to your sauce.

COOKING:
1. Sautee the onion (or shallot) and garlic in 2-4 tbsp olive oil until translucent. Add the tomatoes, cover, and turn the burner to simmer and let the tomatoes cook down. Stir from time-to-time to check on progress. Depending on the quantity you are cooking this may take 30 minutes to a few hours.
2. Once the tomatoes have cooked down you may wish to add salt, pepper, or crushed red pepper to taste.
3. Some people prefer a “smooth” texture to the sauce and may with to pulse it in the blender to achieve the texture of choice.

Serving Suggestions:
• Serve the sauce over your favorite gluten free pasta (or a combination pictured here).
• You can add sautéed meet or additional vegetables to your sauce based on personal preference!
• Top with grated Parmesan or Pecorino Romano (Imported cheeses are more flavorful)
• Garnish with basil

Spinach Quinoa Salad

Quinoa is a complete protein that is very versatile. When paired with spinach, kale, or mixed greens it can become a satisfying main dish salad that provides protein, fiber, Omega 3’s, and anti-inflammatory nutrients.

Quinoa, like risotto, is a great way to use up small amounts of vegetables that you have left in the kitchen. If you cook the quinoa ahead of time, you can sautee vegetables to create your desired flavor profile and add some cooked quinoa at the end of the cooking process.

In this dish I used okra, onion, garlic, zucchini, and sweet potato. Experiment with the flavor profiles that you prefer, perhaps trying a new vegetable in a small portion in a dish like this to see if you like it and wish to add it to your repertoire.

Enjoy this YogaLean recipe after a workout. Pair it with a Gluten Free roll or crackers. Water with lemon or herbal tea (hot or cold) would be a nice pairing with this salad.

Base Recipe Serves 2:
I Cup COOKED QUINOA
3 Cups Evenly Diced Vegetables…the smaller the cuts the better
4 TBSP Olive or Walnut Oil
1 Cup Vegetable Broth (low sodium)
4 Cups Baby Spinach

Garnish:
Basil, Rosemary, Tomatoes, Dried Fruit, Seeds or Nuts

Instructions:
1. Cook the quinoa according to package directions. I like to substitute low sodium vegetable broth for half of the water.
2. Evenly dice the vegetables and sautee them in chosen oil.
3. Add the broth and let the vegetables steam until the broth is almost absorbed. This leaves the vegetables el-dente if you cut them thin enough.
4. Add the cooked quinoa and stir to combine.
5. Rinse the spinach and pat dry. Divide evenly between two plates.
6. Top with the quinoa mixture in the center of the bed of spinach.

Serving Suggestions:
• Garnish with seeds and nuts for added crunch if you wish.
• Add dried fruit for a sweeter garnish.
• Add tomatoes if you wish a touch of acidity.
• Top with basil or rosemary, if you desire, for additional flavor.
• You can top with oil and vinegar or allow the moist quinoa mixture to flavor the salad.

Red Cabbage Salad with Vegetables and Basil

It is much easier to eat a Gluten Free and maintain a YogaLean lifestyle if you plan ahead. Salads can be a great meal or side dish but can be a detriment as well if you do not make good choices. They need not be laden with heavy dressings to be appreciated. Opt for seasonal vegetables, fruits, and lean proteins or nuts to be the star of the dish rather than a dressing.

Salads do not have to be constructed with a base of lettuce. Many other “greens” can be used as a base. According to studies, cabbage is a great vehicle to use as it provides the body with Calcium, Iron, and Potassium. It is a very good source of Dietary Fiber and Vitamin C.

I like to include a variety of colors, textures, flavors, and food groups to my salad to provide a satisfying meal or, if a smaller portion is served, accompaniment to a meal.

My inspiration for cabbage salads began with the idea of modifying coleslaw. I appreciated the intricate dice and the firm texture of the cabbage but did not particularly enjoy the dressing. At home I began experimenting with the diced cabbage with an oil and vinegar dressing and was hooked.

Cabbage comes in both green and red varieties. I look for a firm head of cabbage when I go shopping. Experiment with either red, green, or a multi-color cabbage salad next time you wish a salad as a meal or a side dish. Enjoy this Gluten Free YogaLean recipe as you look to make healthy food choices while keeping up an active lifestyle.

Base Recipe for a Side Salad (double and add protein if being used as a meal):
1-1.5 Cups of Diced Cabbage
1 Cup of Diced Seasonal Vegetables
2-4 TBSP Oil and Vinegar Dressing

Optional Ingredients:
2 TBSP Fresh Basil (used here) or Rosemary
Crushed Red Pepper Flakes (1 TBSP or to taste)
2 TBSP each of any of the following: Sesame, Pumpkin, or Sunflower Seeds

If converting to a meal …. PROTEIN additions:
1 Cup of Nuts
1 Cup of Lean Meat (thinly sliced)
1 Cup of Tofu (I prefer pan fried)
1 Cup of Cheese
1 Hard Boiled Egg

Dressing Options (use 2-4 TBSP):
Oil and Balsamic Vinegar
Oil and Balsamic Vinegar + Pesto
Oil and Balsamic Vinegar + Sriracha
Oil and Balsamic Vinegar + Honey Mustard

Spinach Salad with Figs, Walnuts, and Brie

A salad can be an accompaniment to a meal or can be a meal itself; the portion size determines everything!

Salads are a great way to incorporate seasonal fruits and vegetables into your meal. If you are making your salad an entrée, make good choices to ensure you have a balanced meal and include protein and carbohydrates.

I find the keys to success with a salad include bold flavors, multiple textures, and a variety of food groups.

This salad can be a meal or a side dish. If using as a meal, you may wish to serve gluten free crackers on the side or gluten free cornbread. If the figs are very ripe and juicy, you may not need salad dressing. If you do need dressing, I suggest a simple oil and vinegar so that the flavor of the fruit and brie stands out, not the dressing.

Figs are a great find when they are in season. They are low in calories while high in dietary fiber and antioxidants. Research shows the chlorogenic acid helps lower blood sugar levels and control glucose; an important factor for those with adult onset diabetes.

Enjoy this YogaLean recipe!

Base Ingredients:
Spinach
Fresh Figs
Brie
Walnuts (another soft nut like pecans can be used instead)

Optional Ingredients:
Oil and Vinegar Dressing
Add diced dates for flavor and texture

Protein Packed Belgian Waffles and Seasonal Fruit

Protein Packed Belgian Waffles and Seasonal Fruit

Some days we have more time for breakfast than others. On those rare occasions when I can sleep in and have a leisurely breakfast before starting my day, I enjoy making Belgian Waffles. This is a treat as each waffle takes a few minutes to cook, each flavor is a delight and wants to be savored, slowly, and it is a filling meal.

Belgian waffles are weekend and holiday treats. I usually follow them by a workout. I cannot think of a better way to spend the day…unless it was to share the meal and workout with all my family and friends!

Enjoy this Gluten Free YogaLean Meal!

Base Ingredients:
NOTE: This recipe reflects a modification of “Easy Waffles” from the Pamela’s Products Website.

1 cup Pamela’s Baking & Pancake Mix
1 cup Flaxseed Meal (I use Bob’s Red Mill)
2 Eggs
3 /4 Cup water or milk of your choice…I tend to use Almond Milk here
1 scoop Vanilla Protein Powder (Gluten Free) or 1 TBSP Vanilla flavoring, Almond Flavoring, or Maple Flavoring.

Optional Batter Stir-Ins:
Berries, Dried Fruit, Chopped Nuts, or Chocolate Chips

Optional Toppings:
Fresh Fruits
Fresh Fruits and Nuts
Honey (instead of syrup)
Peanut Butter + Jelly or Fruit or Dark Chocolate Chips
Coconut Butter + Fruit (Fresh or dried)

Instructions:
1. Combine ingredients in a mixer and stir until all lumps are removed.
2. Preheat waffle maker
3. Add batter to waffle maker … start in the center so it does not ooze out the edges!
4. Cook until the indicator on your waffle maker says it is done
5. Add toppings and serve

NOTE: Leftover waffles can be stored in an airtight container. They reheat best in a toaster oven or oven. Leftover batter can be stored in an airtight container for about 5 days.

Amaranth Fruit and Nut Cereal

Amaranth is a complete protein. It is a YogaLean way to start your day. You can customize the flavor profile so that you can make this dish day after day and it does not have to be the same. The nutritious grain comes from a fast growing plant related to beets, chard, spinach, and quinoa.

Texture is important to many people. This cereal can be made dry or have a liquid/runny content depending on the amount of liquid used. The consistency this recipe produces can be related to tapioca or cream of wheat.

Base Ingredients (Serves 2)
1 Cup Amaranth (I use Bob’s Red Mill)
2 Cups Water (or milk of your choice)
1/ 2 Cup Almond Milk
1 TBSP Flavoring (I suggest Vanilla, Almond, Maple, or Cinnamon)

NOTE: I started with some pre-cooked Amaranth. The recipe calls for 3 cups of water to 1 cup of Amaranth. I used 3 cups of water to partially cook 2 cups of Amaranth. This technique allows me to use the amaranth in a variety of recipes throughout the week, and cuts down on preparation time when I wish to make the additional meals. I used 2 cups of partially hydrated amaranth and added 1 cup of almond milk to a pot. I added 1 TBSP ALMOND flavoring and cooked until the almond milk was almost absorbed. Then I added 1 cup of fresh dates stirring until all liquid is absorbed.

It was suggested I try Almond Flavoring when cooking with figs…I fell in love when I took that suggestion!

Fruit and Nut Options: (Seasonal Fruits are More Flavorful)
• Figs, Bananas, Almond Flavoring, and Walnuts
• Berries and Vanilla
• Dates and Cinnamon
• Dried fruits and nuts w/ flavoring of your choice
• Stone fruit, vanilla, and pecans
• Mango, coconut, and coconut flavoring
• Pumpkin, pumpkin pie spice, and walnuts or pecans


Instructions:
Combine the ingredients (minus the fruit and nuts) in a pot.
Bring to a boil then reduce heat to a simmer. Stir from time to time.
When liquid is almost absorbed, add the fruit and nut combination of your choice and stir until the liquid is absorbed.

Cooking time: 30 minutes if amaranth is dry, 15 minutes if partially cooked.