Mindful Fooding: A Yogic Recipe Collaboration

a yogic recipe collaboration

April 4, 2015 200 hour Mukti yoga teacher training Namaste Highland Park, Los Angeles, CA

Introduction This cookbook is intended to be a useful souvenir of our experience training together by recreating the gifts of food we shared.

I hope that even in the far off hard to imagine future preparing these recipes will be a way for the gift of these meal to continue: to remember the yogis we met in this training and to call to mind the lessons they taught us in our time together.

By sharing our favorite recipes to make clean meals this gift is intended to continue to nurture and support one another's yoga practices by nurturing the body with whole foods and the heart with the grace of a gift given freely. By tying each recipe to a sutra I offer each meal a blessing with the wisdom of yoga.

With gratitude and love, Kim

Dedicated to 10 special yogis who supported and nurished each other's minds, bodies and spirits as they advancd down the path of yoga and to their mukti guru who lead the way.

And to Vanda who made it possible.

Namaste.

sahasrara fasting, cleansing, ritual smoke & insence

anja grapes, berries, lavender, poppyseeds

vishuddha flows with liquids, tangy & tart foods

anahata blooms with leafy greens, herbs & green veggies

manipura

ignites with carbohydrates & warming spices

swadhisthana flows with liquids, fats, tropical fruits, seeds & nuts

muladhara anchors into protien, roots & hot spices

Namaste eat to nurish your chakras

highland park

Seat of Safety, Security, Survival Connection to earth Learn how to survive in the real world Navigate material needs vs desires Feel connected to a community or family Personal beliefs Instinct Able to stand up for oneself

mantra

Foods

ding un

gr for o

Muladhara roots with: ROOT

PROTEIN

HOT SPICES

Potatoes, carrots, onions, parsnips, radishes, beets, rutabaga

Peanut butter, animal protein, soy products, coconut

C a y e n n e, h o r s e ra d i s h , hot paprika, chives, wasabi,

VEGETABLES

ingredients: Potatoes: 2 pounds yukon gold potatoes (or red or new potatoes) 2-2.5 tablespoons extra virgin olive oil (or oil of choice) fine grain sea salt and freshly ground black pepper garlic powder, for sprinkling on top 1/3-1/2 cup fresh parsley, minced Aoli: 1 large avocado, halved and pitted 1 large or 2 small garlic cloves 1/2 tablespoon fresh lemon juice 1/4 cup soy-free veganaise (or vegan mayo of your choice) sea salt and freshly ground black pepper, to taste

method: Add potatoes into a large pot and cover with water (I do not peel the potatoes). Place on stove top and turn heat to high. When the water starts to boil, reduce heat slightly, and simmer uncovered for 20-25 minutes, until tender.

Meanwhile, prepare the avocado aioli. Add garlic into food processor and process until minced. Now add the rest of the aioli ingredients and process until smooth, scraping down the bowl as needed. Add salt and pepper, to taste.

When potatoes are fork tender, drain in a colander and cool for 10 minutes or so. Preheat oven to 450F. Place potatoes on a large lightly greased baking sheet.

With the base of a mug or measuring cup, smash or press down on each potato until it’s mostly flattened (see photo in post). Some potatoes might break apart a little, but this is totally fine.

Drizzle each potato with about 1 teaspoon of oil and sprinkle on a generous amount of salt and pepper. Finally, sprinkle on some garlic powder.

Roast potatoes in the oven for 25-30 minutes until crispy, golden, and browned on the bottom. I roasted the potatoes for 30 minutes as I used fairly large potatoes. Keep an eye on them as cook time will vary.

Remove from oven and sprinkle with chopped fresh parsley, more sea salt, and pepper. Serve immediately with avocado aioli.

Contributed for Dave From www.ohsheglows.com

chakra benefits Chakra

Food

Why

Potatoes

Rooting for Muladhara

Garlic

Rooting for Muladhara

Avocado

Color of Anahata

Parsely

Color of Anahata

Lemon

Color of Manipura, tangy for Vishuddha

" The restraint of modifications of the mindstuff is Yoga.

" Sutra 1:2

Serves 4

ingredients: 1 14 oz package firm tofu, drained sliced 1/2" thick 1 jalape単o, with seeds thinly sliced 1/2 c reduced sodium soy sauce 2 Tbsp light brown sugar 2 tsp grated peeled ginger 2 tsp vegetable oil 2 c bean sprouts, divided kosher salt steamed white rice or rice noodles 6 scallions thinly sliced on a diagonal 1/2 c chopped salted roasted peanuts 1/4 c fresh mint leaves lime wedges for serving

method: Place tofu on a baking sheet lined with several layers of paper towels; place several layers on paper towels on top and press gently to squeeze out excess liquid. Cut tofu into 3/4" wide pieces and place in a baking dish.

Whisk jalape単o, soy sauce, brown sugar, and ginger in a small bowl, pour over tofu, and toss to coat. Let sit at least 30 minutes.

Just before serving heat oil in a medium skillet over medium high heat. Add 1 cup bean sprouts and cook undisturbed until charred, about 3 minutes. season with salt.

Spoon tofu over ride or noodles and top with charred and raw bean sprouts, scallions, peanuts, and mint. Serve with lime wedges.

Contributed by Jamie from bonappetite.com

chakra benefits Chakra

Food

Why

Tofu

Protien fuels Muladhara

Jalape単o

Spicy for fire of Manipura

Ginger

Warming spices for Swadhisthara

Bean Sprouts

Color of Anahata

Mint

Color of Anahata

Peanuts

Rooting for Muladhara

"

Just as the naturally pure crystal assumes shapes and colors of objects placed near it, so the Yogi's mind, with its totally weakened modifications, becomes clear and balanced and attains the state devoid of differentiation between knower, knowable and knowledge.

This culmination of meditation is samadhi.

" Sutra 1:41

ingredients: 3-4 large fresh tomatoes, diced 5 green onions (scallions), sliced 1 bell pepper, chopped fine 1 whole English cucumber, chopped 3-4 celery sticks, chopped fine 3 Tbs chopped cilantro, plus more for garnish 1 32oz can diced tomatoes with juice 1-2 quart bottle V8 or Garden Patch (TJ's) 2 tsp lemon juice 1 tsp olive oil salt and pepper to taste italian herbs to taste

method: MIx everything in a bowl and chill in the refrigerator.

Allow flavors to blend overnight for best results.

Don't feel overly constrained by the recipe, mix or match to make it to taste.

Garnish with cilantro and sliced green onion, serve with tortilla chips and avocado if you like.

contributed by Selena from Jessicainthekitchen.com

chakra benefits Chakra

Food

Why

Tomatoes

Color of Muladhara

Garlic

Rooting for Muladhara

Cucumber

Color of Anahata

Celery

Color of Anahata

Lemon

Color of Manipura, tangy for Vishuddha

Cilantro

Color of Anahata

Green onion

Color of Anahata

" Asana is a comfortable steady posture.

" Sutra 2:46

Seat of emotion & pleasure

Connection to pleasure & relaxing Ability to feel and express emotion Maintain healthy emotional boundaries Ability to give as well as receive Desire, sensation, movement Comfort to accept change

mantra Most orange colored foods have beta carotene which is absorbed into the body with the assistance of fats.

foods t

help u low sf

o

Swadhisthana makes waves with: SWEETS & SPICES

TROPICAL FRUITS

NUTS& SEEDS

h o n e y , cinnamon, vanilla, carob, sweet paprika,

m e l o n , p i n e a p p l e, k i w i , m a n g o, c o c o n u t , p a p ay a , f i g s

a l m o n d s , macademias, c a s h ew s, pistachios, pecans, walnuts, pinenuts, hemp, flax, sesame

ingredients: 2 sweet potatoes 2/3 cup of ground almonds (or nut of choice) 3/4 cup brown rice flour (or flour of choice) 15 medjool dates 5 tbs of raw cacao powder 3 tbsp of maple syrup pinch of salt handful of cacao nibs

method: Preheat oven to 350 degrees.

Peel and chop sweet potatoes - steam or sautĂŠ in coconut oil. Once soft add them to a food processor with the pitted dates.

Mix with the remaining ingredients in a bowl, and add to a lined brownie pan.

Sprinkle with cacao nibs and bake for about 20 minutes.

Let cool for 10 minutes before cutting into squares.

Contributed by Jasmine

chakra benefits Chakra

Food

Why

Sweet potato

Color of and sweetness for Swadhisthana seat of pleasure, rooting for Muladhara

Carob

Sweetness for Swadhisthana

Almonds

Sweetness for Swadhisthana

Maple syrup

Sweetness for Swadhisthana

Dates

Sweetness for Swadhisthana

" By lessening the natural tendency for restlessness and by meditating on the infinite, posture is mastered.

" Sutra 2:47

ingredients: 2 c rolled oats 1/2 c shaved almonds 1/4 hemp seeds 1 Tbs honey & maple syrup and a touch more to taste 1 Tbs & 1 tsp coconut oil 1/2 tsp vanilla cinnamon pumpkin pie spice 1 pinch of iodized sea salt shredded organic unsweetened coconut

method: preheat oven 300 Combine all in a bowl, spread on a baking sheet ...lightly toast, add hemp seeds and coconut after toasted .... of course you can add more of less of what you want.

Serve on top of yogurt with blueberries and strawberries and wallaby organic vanilla yogurt

contributed by Chase

chakra benefits Chakra

Food

Why

Oats

Whole Grains for Manipura

Almonds

Omega 3's for Ajna, protein for Swadhisthana

Coconut

Protective shell and soft flesh mimics role of Muladhara, bridge between Muladhara & Swadhisthara

Nutmeg

Warming spices for Manipura

Cinnamon

Warming spices for Manipura

" The seen exists only for the sake of the Seer.

" Sutra 2:21

Seat of true action & transformation Healthy sense of self esteem and self identity Strong sense of personal power Ability to set healthy boundaries Able to take action Healthy digestion Sense of personal power Ability to concentrate and get things done

mantra Insoluble fiber, live and active cultures stimulate and support digestive and mental health.

foods t

light a flame

o

Manipura ignites with: GRAINS AND FIBER

DAIRY & ACTIVE CULTURES

DIGESTIVE& WARMING SPICES

quinoa, farro, pasta, bread, c e r e a l s , amaranths, rice, flax

milk, cheese, y o g u r t , kombucha

ginger, mint c h a m o m i l e, turmer ic, fennel

"I found it on the internet" - Shira

ingredients: 1 bunch sage, stems removed 1/2 medium butternut squash, peeled, seeds removed and chopped into large chunks 8 ounces gluten free elbow pasta or quinoa pasta 2 tablespoons vegan butter (earth balance spread) or coconut oil 2 tablespoons coconut flour 1 cup unsweetened almond milk 1/2 cup nutritional yeast 1/4 cup gluten free bread crumbs + 2 teaspoons of olive oil 3/4 teaspoon salt

3/4 teaspoon teaspoon ground black pepper

method: Preheat the oven to 425 F. Bring two pots of salted water to a boil. Add the butternut squash to one, cook for 10 minutes or until fork soft.

And the pasta to the other pot (cook pasta according to directions on the box). If it's finished cooking before you have finished the sauce, removed from heat, drain, keeping 1/2 cup pasta water and let stand until you're ready to use it.

In a large pan, melt the vegan butter or coconut oil on medium-high. Add the sage leaves and cook for 1 minute, watching carefully so the butter/oil doesn't burn, until crispy. Transfer to a paper-towel-lined plate, and season with a pinch of salt and 1/4 teaspoon ground black pepper. Don't throw out the butter/oil!

In the same pan over medium heat with the leftover butter/oil, add the coconut flour and whisk, then cook for about 1 minute until it comes together. Add almond milk and whisk until it is lump free. Reduce the heat to low and season with the 1/4 teaspoon salt and 1/4 teaspoon ground black pepper. Simmer for 2 to 3 minutes, stirring until the sauce starts to thicken, then remove from heat.

Transfer butternut squash into the sauce and using a fork, mash it into the sauce until combined.

Transfer the drained penne, reserved pasta water, and nutritional yeast squash and sauce mixture. Stir until well combined.

Transfer the pasta mixture into a greased baking dish.

Combine the bread crumbs and olive oil to moisten them, then season them with remaining salt and pepper.

Sprinkle the moistened crumbs in a single layer over the dish. Bake 5 to 7 minutes, or until golden brown and bubbly.

Crumble the crispy sage over the top. Enjoy! from Jessicainthekitchen.com

chakra benefits Chakra

Food

Why

Butternut squash

Color of Manipura

Sage

Color of Anahata

Quinoa pasta

Foods that grow 2-5 inches above the ground and carbohydrates are good for Manipura

Almond milk

Nuts have Omega-3's which are good for the brain

" Unconditioned by time, Isvara is the teacher of even the most ancient teachers.

" Sutra 1:26

Serves 5

ingredients: 1 package eden organic vegetable spirals or rotini pasta 1 8 oz jar julienne-cut sundried tomatoes in olive oil 1 9 oz jar sundried tomato spread (optional) 2 6.5 oz jars of marinated artichoke hearts 2 8 oz packages of mushroom (pre sliced or not) 1 jar crushed or minced garlic 1 package shredded mozzarella (optional) salt EVOO

"Will this solve all my problems?"

- Dave

method: In a large pot, set 4-6 quarts of water to boil on stove top for pasta. Add a large pinch of salt and a capful of extra virgin olive oil In a frying pan, drizzle some extra virgin olive oil, add to stove top on medium heat. As oil heats, swirl it around to coat the pan. Add sliced mushrooms and a spoonful of crushed or minced garlic. Stir occasionally to make sure all 'shrooms get cooked. Once these seem totally sautĂŠed, burner heat can go to low. It's virtually impossible to overcook these, though.

While water boils and mushrooms sautĂŠ, remove liquid from jars of artichoke hearts and julienne-cut sundered tomatoes. Cut artichoke hearts into bite-sized pieces, peeling off any outer layers that may have gotten hard.

Add pasta to boiling water and let cook for about 8-10 minutes, depending on pasta box instructions, or just test a piece of pasta for softness/readiness after 8 minutes.

Combine and stir sun-dried tomatoes, marinated artichoke hearts, sautĂŠed mushrooms and a heaping spoonful of sundried tomato paste (optional) in a serving bowl.

Pour pasta and boiling water into a colander in the sink and toss pasta a couple of times to remove excess water.

Add pasta to serving bowl with other ingredients and serve topped with shredded mozzarella (or non-dairy variety) or on the side.

chakra benefits Chakra

Food

Why

Sun dried tomatoes

Color of Muladhara

Pasta

Carbs to feed Manipura power

Mushrooms

Rooting for Muladhara

Artichoke hearts

Color of Anahata and is a flower

Garlic

Rooting for Muladhara

" The cause of that unavoidable pain is the union of the Seer and the Seen.

" Sutra 2:17

ingredients: 1 onion butternut Squash, peeled, seeds removed and chopped into large chunks 1 yellow pepper 1 bunch kale 1 cup red quinoa craisins 1 avocado 1 red pepper spinach pine nuts veggie broth

method: set oven at 350, drizzle the butternut squash, onion, yellow Pepper, Kale, Craisins with olive oil, toss with light amount of salt and pepper, bake until the squash is fork-tender. rinse quinoa and follow package instructions using veggie broth instead of water stir backed vegtables into cooked quiona let cool 5 min. Add: avocado, chopped red pepper, spinach, pine nuts to serve salt and pepper to taste

contributed by Shira

chakra benefits Chakra

Food

Why

Butternut squash

Color of Manipura

Kale, spinach, avocado

Color of Anahata

Quinoa

Foods that grow 2-5 inches above the ground are good for Manipura

Bell peppers

Color of Manipura

" By study of spiritual books comes communion with one's chosen diety.

" Sutra 2:44

ingredients: quinoa parsley cucumbers roasted red peppers Evoo salt lemon juice

method: Cook quinoa. Add 1 cup of pre-rinsed/rinsed quinoa to 2 cups of boiling water. Simmer covered for 12 minutes. Turn off the heat and keep covered for 15 minutes. (Uncovered if there's still water that hasn't evaporated.) Fluff the quinoa and allow it to cool a little.

Add parsley, cucumbers, roasted red peppers, extra virgin olive oil, and salt.

Lemon juice optional. Everything is optional.

Quantities depend on what appeals to your palate and your eyes.

Contributed by Teresa

chakra benefits Chakra

Food

Why

Quinoa

Foods that grow 2-5 feet and are high in fiber feed Manipura

Parsley

Color of Anahata

Roasted red peppers

Color of Muladhara

Cucumber

Color of Anahata

Lemon juice

Color of Manipura

" Or by concentrating on the supreme ever blissful Light within.

" Sutra 2:37

Serves 4

ingredients: 1/4 lb fusilli (corkscrew) pasta 1 large bunch asparagus cut in 1 in length 1/2 medium onion minced 1/2 basket cherry tomatoes, quartered 5-6 medium cloves garlic, pressed 3 Tbs chopped fresh basil 1 Tbs chopped fresh tarragon 3 Tbs fresh lemon juice 1 Tbs balsamic vinegar 3 Tbs evoo salt and pepper to taste optional 4 oz goat cheese

method: Cook pasta according to instructions on package While pasta is cooking prepare rest of the ingredients.

Place asparagus in a bowl and set aside.

When pasta is about 3 min from finished, add asparagus to cooking pasta (if using thick stalks add 4 minutes before finished, if thin 2 minutes).

Drain and rinse in cold water in a colander when done, make sure well drained to not dilute flavor.

Toss with rest of ingredients, season to taste with salt and pepper

Contributed by Jamie from Whfoods.com

chakra benefits Chakra

Food

Why

Pasta

Carbs for Manipura energy

Garlic

Rooting for Muladhara

Tomato

Color of Muladhara

Basil

Color of Anahata

Tarragon

Color of Anahata

Lemon juice

Color of Manipura, tangy for Vishuddha

Onion

Rooting for Muladhara

" The womb of karmas (action and reaction) has its root in these obstacles, and the karmas bring experiences in the seen (present) or in the unseen (future) births.

" Sutra 2:12

ingredients: 4 fresh ears of corn 2 Tbs vegetable oil 1/4 veganaise 1 Tbs gochujang (Korean red pepper pasre or Sriracha 2 Tbs fresh squeezed lime juice 2 Tbs finely chopped cilantro healthy pinch gochugaru (coarse korean red chili flakes)

method: Heat grill or oven over medium high heat. Rub ears of corn with vegetable oil and grill, turning over now and again until cooked through and slightly charred in places. 10 min Meanwhile whisk together veganaise, gochuujange and lime juice and set aside.

Slather cooked corn with veganaise mixture and evenly sprinkle with cilantro and gochugaru or chili powder.

Contributed by Catharine from It's all Good by Gweneth Paltrow and Julia Turshen

chakra benefits Chakra

Food

Why

Corn

Color of Manipura

Gochujang

Color of Muladhara, spice for Manipura

Lime juice

Color of Anahata, tangy for Vishuddha

Cilantro

Color of Anahata

" By lessening the natural tendency for restlessness and by meditating on the infinite, posture is mastered.

" Sutra 2:47

"basically just fancy green bean casserole" -kim

ingredients: 1 cup farro (7 ounces) 6 ounces thin green beans 1 cup pure olive oil, for frying 4 large shallots 3 thinly sliced, 1 minced 1 cup all-purpose flour 3 cremini mushrooms, thinly sliced 2 tablespoons sherry vinegar 1 tablespoon balsamic vinegar 1 garlic clove, minced 1 teaspoon thyme leaves 1/4 cup plus 2 tablespoons extra-virgin olive oil 3 tablespoons salted toasted hazelnuts, coarsely chopped salt & pepper

method: In a medium saucepan, cover the farro with 2 cups of water and bring to a boil. Cover, remove from the heat and let stand for 15 minutes. Drain the farro and return it to the pan. Add 2 more cups of water and a pinch of salt and bring to a boil. Cook the farro over high heat until al dente, about 10 minutes; drain well.

Meanwhile, in a saucepan of boiling salted water, cook the green beans until crisp-tender, about 5 minutes; drain. Rinse the beans under cold water and pat dry.

Heat the pure olive oil in a medium saucepan. In a small bowl, toss the sliced shallots with the flour, separating them into rings. Transfer the shallots to a strainer and tap off the excess flour. Add the shallots to the hot oil and fry over high heat, stirring, until golden, about 5 minutes. Using a slotted spoon, transfer the fried shallots to paper towels to drain thoroughly; season lightly with salt.

Pour off all but 1 tablespoon of the oil from the saucepan. Add the mushrooms and cook over high heat, stirring, until browned. Transfer to a plate.

In a medium bowl, whisk the sherry and balsamic vinegars with the minced shallot, garlic and thyme. Whisk in the extra-virgin olive oil.

Add the farro, green beans, hazelnuts and three-fourths of the fried shallots and toss gently.

Season with salt and pepper and transfer to a platter or shallow bowl. Garnish with the remaining fried shallots and serve. contributed by Kim from foodandwine.com

chakra benefits Chakra

Food

Why

Farro

Carbohydrates for Manipura

Green beans

Color of Anahata

Shallots

Rooting for Muladhara

Mushrooms

Rooting for Muladhara

Thyme

Color of Anahata

" When disturbed by negative thoughts, opposite (positive) ones should be thought of. This is pratipaksa bhavana.

" Sutra 2:33

serves 6

ingredients: 2 cups low-sodium vegetable broth 1 cup red lentils, sorted and rinsed 1 Tbs. vegetable oil 1 medium-sized onion, chopped (about 1 1/2 cups) 2 cloves garlic, minced 1/2 tsp. crushed red pepper flakes 1 tsp. ground cumin 1 tsp. ground turmeric 1/2 tsp. ground coriander 1 Tbs. tomato paste 1/2 cup light coconut milk 2 tsp. fresh lime juice

method: Bring broth and lentils to a boil in pot over high heat. Reduce heat to medium-low, partially cover and simmer 10 minutes, or until lentils are tender.

Cover, and remove from heat.

Heat oil in nonstick skillet over medium heat. Add onion, garlic and red pepper flakes; sautĂŠ 5 minutes.

Add cumin, turmeric and coriander; cook 3 minutes, stirring constantly.

Add tomato paste, and cook 3 minutes, stirring constantly. Add coconut milk and lentils, and cook 3 minutes more.

Season to taste with salt and pepper, and stir in lime juice. Serve over rice contributed by Kim from Vegetarian Times

chakra benefits Chakra

Food

Why

Lentils

Color of Manipura

Onion

Rooting for Muladhara

Cumin

Warming for Manipura

Turmeric

Warming for Manipura

Coriander

Warming for Manipura

Red pepper flakes

Hot spices for Muladhara

" These great vows are universal, not limited by class, place time, or circumstance.

" Sutra 2:31

Serves 4

ingredients: 5 tablespoons vegetable oil 2 tablespoons mustard seeds 2 teaspoons urad dhal (small dried split peas) 1 handful curry leaves rind and juice of 2 lemons 1 bunch fresh coriander, chopped sea salt freshly ground black pepper

method: Throw the rice into boiling water, cook for 10 minutes and drain.

Heat the oil in a small frying pan, over a medium heat. Add the mustard seeds and as they begin to pop add the urad dhal, curry leaves and strips of lemon rind (remove these with a vegetable peeler).

Leave to cook for 1 minute until the urad dhal and lemon peel are lightly colored.

Add the drained steaming rice to a bowl and pour over the cooked spices, lemon juice and chopped coriander. Season to taste. Serve with a good curry.

contributed by Kim from Jamie Oliver

chakra benefits Chakra

Food

Why

Urad Dhal (split lentils)

Color of Maipura

Curry leaves

Color of Anahata

Lemon

Color of Manipura, tany for vishuddha

Coriander

Warming for Manipura

Mustard Seed

Warming for Manipura

" In subtle form these obstacles can be destroyed by resolving them back to their primal state (the ego).

" Sutra 2:10

Seat of love & compassion

Social identity, how you relate to others Ability to give and receive love freely Maintain healthy love of self and others Ability to nurture compassion Cultivate balance in life

mantra Plant based vitamins, minerals and fiber found in green and leafy vegetables support cardiovascular health.

\

ds to oo

e e h art

om th blo

f

Anahata blossoms with: LEAFY GREENS S p i n a c h , kale, lettuce, b ro c c o l i, c a u l i f l o w e r, b r u s s e l s s p r o u t s , c a b b a g e celery

GREEN TEAS green, white, j a s m i n e, m a t c h a , gunpowder

HERBS basil, celery. t h y m e , rosemary, tarragon, chives, chervil, cilantro, bay, o re g a n o, marjoram

ingredients: brussels sprouts (reserve a few to slice into shavings) EVOO (extra virgin olive oil) roast garlic cooking sherry balsamic vinegar pinenuts

method: Preheat Oven to 425 (I don't use recipes, so here is a guess) As many sprouts as you'd like, halved Reserve about a handful for slicing into shavings Heat a few tbsp EVOO in an oven safe pan (I use a French oven) Add a few heaping tablespoons of roasted garlic Once garlic starts popping, add the sprouts Roast, flipping every few minutes, until sprouts start to brown Deglaze the pan with cooking sherry Add balsamic vinegar until the bottom of the pan is lightly covered transfer sprouts to the oven Roast until the balsamic is evaporated and sprouts are browned, approximately 20 minutes - 40 minutes depending on the batch size, flipping every 10 minutes Toss with pine nuts & serve contributed by Bethany

chakra benefits Chakra

Food

Why

Brussels sprouts

Color of Anahata

Garlic

Rooting for Muladhara

Pinenuts

OIl and protein good for grounding, (Muladhara) Omega-3's for brain (Anja)

" Of these two, effort toward steadiness of mind is practice.

" Sutra 1:13

"salads make me depressed, I have to use an egg slicer so that the vegetables look pretty so that I don't hate life. " - Teresa

ingredients: frozen shelled edamame fresh chopped basil halved cherry/grape tomatoes Evoo balsamic vInegar (optional) salt pepper

method: Heat shelled frozen edamame.

While the edamame is still warm, add chopped fresh basil.

Add halved grape/cherry tomatoes.

Add extra virgin olive oil, salt, and pepper to taste.

Refrigerate for at least a few hours or overnight for the flavors to mix.

Balsamic vinegar optional.

If edamame isn't preferred, sub in any mild-flavored protein.

Quantities depend on what appeals to your palate and your eyes.

Contributed by Teresa

chakra benefits Chakra

Food

Why

Edamame

Color of Anahata

Tomato

Color of Muladhara

Basil

Color of Anahata

" In the presence of one firmly established in non-violence, all hostilities cease.

" Sutra 2:35

ingredients: salad: two bunches of kale 1 cup blueberries 1/2 cup shredded beets 1/2 cup shredded carrots 1 handful dried cranberries 1 handful pine nuts 1 tbs hemp seeds dressing: 3 tbsp balsamic vinaigrette 1 tbs olive oil 1 tsp mustard 1 tsp honey 1 clove garlic (mashed)

method: Mix the dressing ingredients together in a bowl, and pour over shredded kale. Massage the dressing into the kale, then add the blueberries, beets, carrots and cranberries. Toss the salad, and top with pine nuts and hemp seeds. Refrigerate for 15-20 minutes prior to serving.

Contributed by Jasmine

chakra benefits Chakra

Food

Why

Kale

Color of Anahata

Blueberries

Color of chakra

Carrots

Color of Swadhisthana

Cranberries

Color of Muladhara, berries for Anja

Pinenuts / hempseed

Rooting and oils for Muladhara Omega-3's for Anja

" Practice becomes firmly grounded when well attended for a long time, without break and in all earnestness.

" Sutra 1:14

ingredients: 14 oz can chickpeas, rinsed and dried in a kitchen towel 1 head cauliflower, outer leaves removed and cut into bite sized florets EVOO coarse sea salt 1 Tbs dijon mustard 1 Tbs seeded mustard 1 Tbs white wine vinegar fresh ground pepper 1/4 c chopped italian parsley

method: Preheat oven to 400F set rack in middle.

Toss chickpeas and cauliflower together in a large roasting pan with 3 tablespoons of Evoo and pinch of salt.

Roast stirring now and then until everything is dark brown and cauliflower is quite soft. About 40 min.

Meanwhile whisk together the mustards, 1/4 c oil, big pinch salt, black pepper. While chickpeas and cauliflower are still warm, toss them with mustard dressing and parsley.

Serve warm or at room temp.

Contributed by Catharine from It's all Good by Gweneth Paltrow and Julia Turshen

chakra benefits Chakra

Food

Why

Cauliflower

Color of Anahata

Chickpeas

Warming, for Manipura

Mustard

Color of Manipura, warming

Parsley

Color of Anahata

" Moreover, one gains purity of sattva, cheerfulness of mind, one pointedness, mastery over the senses, and fitness for Self-realization.

" Sutra 2:41

ingredients:

4 c coarsely chopped cucumbers, most of the seeds removed 1 Tbs salt 2 Tbs white miso paste 1 1/2 cloves minced garlic 2 Tbs gochugaru (coarse Koran chili flakes) 1 Tbs toasted sesame seeds 1 Tbs raw honey

method:

Thoroughly combine cucumbers with the salt and let them sit for 10 minutes.

Meanwhile, mix the rest of the ingredients to form a paste.

Rinse and drain the cucumbers and thoroughly combine them with the paste. pack into a jar, screw the top on, and let them sit in the fridge at least 6 hours before eating them.

They keep in the fridge as long as two weeks getting more and more flavorful as they sit.

contributed for Selena from It's all Good by Gweneth Paltrow and Julia Turshen

chakra benefits Chakra

Food

Why

Cucumber

Color of Anahata

Miso

Fermented foods for Muladhara

Gochugaru

Color and spicy for Muladhara

Honey

Sweetness for Swadhisthana

Garlic

Rooting for Muladhara

Sesame

Sweetness for Swadhisthana

" To one established in nonstealing, all wealth comes.

" Sutra 2:37

ingredients: tricolor quinoa 1 cup dry white wine or beer 4-5 sliced radishes handful cherry tomatoes pine nuts fresh mint torn in large pieces fresh basil torn in large pieces fresh thyme chopped small 1 bag baby kale or arugula 1 ripe avocado, chopped into pieces.

Evoo fresh lemon dijon mustard salt & pepper

method: Prepare quinoa to package instructions. add one cup of wine or beer to the water as it's boiling.

Let finished quinoa cool 10-15 minutes Prepare dressing: combine olive oiil, chopped tyme lemon juice, dijon mustard, salt and pepper to taste.

Toss together quinoa, radishes, tomatoes, kale (or arugula), mint and basil.

Finish with pine nuts. and chopped avocado.

contributed by Kim from Newyorktimes.com

chakra benefits Chakra

Food

Why

Quinoa

Grains for Manipura

Radish

Rooting for Muladhara

Arugula

Color of Anahata

Avocado

Color of Anahata, fats for Muladhara

Lemon

Color of Manipura, tangy for Vishuddha

Basil

Color of Anahata

Mint

Color of Anahata

" In the active state they (obstacles) can be destroyed by meditation.

" Sutra 2:11

Serves 4

ingredients: 1 cup short-grain brown rice salt 1/3 cup extra-virgin olive oil 1 teaspoon toasted sesame oil 2 tablespoons soy sauce 1 1/2 pounds kale: stems and ribs removed, leaves chopped 1/2 cup unsweetened coconut flakes 1/2 pound extra-firm tofu, cut into 1/4-inch cubes (about 2 cups)

method: Preheat the oven to 350 and position racks in the lower and upper thirds of the oven.

In a saucepan, combine the rice with 2 cups of water and a pinch of salt; bring to a boil. Cover and simmer over low heat for 35 minutes, until the rice is tender.

In a small bowl, whisk the olive oil with the sesame oil and soy sauce.

Transfer two-thirds of the dressing to a large bowl.

Add the kale, coconut and tofu; toss to coat, then spread on 2 rimmed baking sheets. Bake for 25 minutes, until crispy. Stir once or twice and shift the pans halfway through baking.

Return the mixture to the large bowl and toss with the remaining dressing and rice. Season with salt and serve right away. contributed for Chase from Food and Wine

chakra benefits Chakra

Food

Why

Kale

Leafy greens for Anahata

Coconut

Bridge between Muladhara and Swadhisthana

Tofu

Soy products for Muladhara

Rice

Whole grains for Manipura

" Clinging to life, flowing by its own potency (due to past experience) exists even in the wise.

" Sutra 2:9

Seat of creativity, communication & truth

creative expression self knowledge faith understanding truth

mantra Tart fruits and liquids help us speak our truth with love and encourage throat health.

tru e

foods that ring true

d foo

st hat ring

Vishuddha reverberates with: LIQUIDS

water, fruit juice herbal tea

TREE FRUITS citrus fruit, apples, pears, p e a c h e s , a p r i c ot s, plumbs, dates, raisins, dates

SIMPLE SPICES salt, pepper, lemon grass

ingredients: 1/4 cup freshly squeezed orange juice 1/2 cup light coconut milk 1 1/4 cups chopped pineapple (about 180 grams) 1 cup arugula (30 grams), rinsed 1 quarter-size piece of ginger, peeled 2 or 3 ice cubes

method: Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

contributed for Zari from New York Times

chakra benefits Chakra

Food

Why

Orange juice

Tree fruit for Vishuddha

Coconut milk

Protective shell and soft flesh mimics role of Muladhara, can facilitate bridge between Muladhara and Swadhisthara chakra

Arugula

Color of Anahata

Ginger

Warming spices for Swadhisthara

" Then the Seer abides in Its own nature.

" Sutra 1:3

ingredients: 3/4 cup farro pinch of kosher salt 6 oz arugula 1 cup of Blueberries 1/4 cup chives or green onions chopped 1 cup sliced almonds *optional 1 cup goat cheese or Manchego cheese *optional Dressing: 3 white wine vinegar 2 teaspoons raw honey 1/2 teaspoon sea salt black pepper to taste 5 Tbsp unrefined, cold-pressed extra virgin olive Oil

method: 5th Chakra - Arugula and Farro salad with Blueberries Cook farro with a pinch of salt for about 25 min (I use the cooked packs of Farro from Trader Joes!)

Combine all the ingredients for dressing in a glass jar Place arugula, farro, chives and blueberries in a serving bowl and drizzle with dressing. Toss gently Add nuts and cheese if desired

contributed by Julie

chakra benefits Chakra

Food

Why

Farro

Carbohydrates for Manipura

Blueberry

Blue for Vishuddha, berries for Ajna

Arugula

Leafy greens for Anahata

Chives

Leafy greens for Anahata

Almonds

Nuts for Swadhisthara and Ajna

Honey

Sweets for Swadhisthana

Manchego

Dairy for Manipura

" By cultivating the attitudes of friendliness, compassion, gladness and indifference respectively, the mind becomes purified and peaceful.

" Sutra 1:33

ingredients: 3 cups blueberries (about 1 1/2 pints) 1 cup mint leaves, large leaves torn 5 ounces feta cheese (1 cup) 4 tablespoons very good extra-virgin olive oil flaky coarse sea salt 1 teaspoon whole black peppercorns, crushed

method: Divide the blueberries among small shallow bowls, then sprinkle with the mint. Crumble over the top. Drizzle 1 tablespoon of the oil serving. Crush several generous pinches of each dish and sprinkle with the pepper.

contributed by Vanda from www.improvisedlife.com

serving the cheese over each salt over

chakra benefits Chakra

Food

Why

Mint

Color of Anahata

Blueberries

Blue for Vishuddha berries for Ajna

Feta

Dairy for Manipura

" To one established in truthfulness, actions and their results become subservient.

" Sutra 2:36

ingredients: 1 lb purple sweet potatoes 1/2 lb purple cauliflower, florets 2 cup water 1/2 tsp salt 1/8 tsp black pepper, ground 1/4 tsp nutmeg, ground 1/4 tsp cloves, ground 1 cup vegetable stock 1/4 cup lemon juice 2 TBS thyme, fresh, leaves and blossoms (1 tsp for each cup of soup) 3 tsp extra virgin olive oil, (1/2 tsp for each cup of soup)

method: Peel and chop into 1-inch chunks: purple sweet potatoes Place sweet potato chunks in a small pot with: purple cauliflower florets water salt Over high heat bring vegetables to boil. Reduce heat to medium and continue cooking until vegetables are fork tender. black pepper Using a hand blender or potato masher, mash vegetables until smooth. You can also bring the mixture to room temperature, blend in a blender and then return mixture to the pot.

Season with: nutmeg, cloves Over low heat stir in: vegetable stock lemon juice Cook for 5 more minutes. If soup is still thick, add water as needed to desired consistency.

When ready to serve, garnish with: fresh thyme leaves and blossoms extra virgin olive oil (1/2 tsp for each cup of soup)

contributed by Vanda from www.familyspice.com

chakra benefits Chakra

Food

Why

Sweet potatoes

Rooting for Muladhara

Cauliflower

Color for Ajna, cauliflour for Anahata

Thyme

Green herbs for Anahata

Nutmeg

Warming spices for Manipura

Lemon

Tangy citrus for Vishuddha

Soup

soups for vishuddha

" By austerity, impurities of body and senses are destroyed and occult powers gained.

" Sutra 2:43

Seat of intuition, consciousness & psychic center

vision, dreams, divine guidance, intuition thoughts, answers, opinions, insights, ideas, conceptualizing

mantra Vitamine e, antioxidants and omega-3's support brain function.

foods to waken the 3rd eye

Ajna intuits with: BERRIES

CAFFEINE

OMEGA-3

strawberr ies, blue berries, black berries, grapes, wine, pomegranate

dark chocolate, coffee, black tea

oily and deep water fish, nuts, seeds, avocado

"Love is the highest vibration"

ingredients: 1 frozen banana 1/2 cup blueberries 1/2 cup blackberries 1 cup orange or apple juice 1 frozen pack of acai 1 cup greek yogurt

method: Add all ingredients in a blender until smooth

contributed by Julie

chakra benefits Chakra

Food

Why

Banana

Color of Manipura

Blueberries

Blue for Vishuddha berries for Ajna

Blackberries

Berries for Ajna

Apple/Oj

Tart and tree fruit for Vishuddah

Yogurt

Live active cultures for Manipura

Acai

Berries for Ajna

" The seer is pure consciousness.

" Sutra 2:20

ingredients: 1 ripe avocado 6-10 medjool dates, soaked if necessary 1 tsp vanilla 4 heaping Tbsp cocoa or carob powder 1 cup water

method: Place all ingredients in a food processor and begin blending.

Add water as needed and scrape down sides of processor.

Once pudding reaches a pudding-like texture, you're good to go.

Scoop over bread, fruit, cereal, or anything you like.

contributed by Bethany

chakra benefits Chakra

Food

Why

Avocado

Color of Anahata & fats feed Swadhisthana

Dates

Tree fruits for Vishuddha

Cocoa

Caffeine wakes Ajna

Vanilla

Sweetness for Swadhisthana

" By contentment, supreme joy is gained.

" Sutra 2:42

ingredients: Base 1 1/2 cups of macadamia nuts 1/2 cup of medjool dates pinch of sea salt Filling 2 cups of cashews 1/2 cup of lemon juice 1 tbsp of honey 1/2 cup of melted coconut oil pinch of vanilla Topping 2 cups of strawberries, chopped 3/4 cup of medjool dates.

method: Blend base ingredients until a dough is formed, press into the coconut oil greased tart tins.

Blend all filling ingredients together until a smooth cream. Pour into the tart tins on the base. Place in the freezer for 30 mins to firm.

Blend into a strawberry jam, pour in the cream filling and place in the freezer to set for about an hour.

These are delicious when totally defrosted or still slightly frozen. I like how when they are frozen you can eat them by hand! They're like an ice-cream biscuit and oh so yummy!

Contributed for Zari from chakracenter.org

chakra benefits Chakra

Food

Why

Strawberries

Berries to awaken Anja

Lemon

Color of Maipura, tangy for Vishuddha

Macadamias

Nuts and protein for Swadhusthara

Medjool dates

Sweets for Swadhusthara, tree fruit for Vishuddha

Vanilla

Sweets for Swadhusthara

Cashews

Nuts and protein for Swadhusthara

" Samprajnata samadhi is accompanied by pure I-amness.

" Sutra 1:17

ingredients: 1- 3.5 oz package frozen pure acai 1/2 cups frozen berries 1 1/2 banana, sliced, divided 1 + 1/2 1/4 cup yogurt drizzle of agave nectar 1-2 tablespoons peanut butter 1 cup granola

"You can buy the frozen packets from whole foods. The brand I use is Sambazoa. But at Costco, they sell large Sambazoa acai juice cartons (comes in a pack of 2). And my trick is I fill an ice cube tray up with the acai juice, freeze them, and use the cubes instead Saves a few dollars :) "

method: In a blender, mix together the acai, berries, 1 banana, yogurt, agave nectar, and peanut butter until smooth and combined. Scoop half into a bowl.

Layer with half the granola.

Top with the rest of the acai mixture.

Top with granola and 1/2 of banana slices.

Contributed by Chona from www.heartsinmyoven.com

chakra benefits Chakra

Food

Why

Acai

Berries to awaken Anja

Berries

Berries to awaken Anja

Banana

Yellow foods ignite Manipura

Peanut butter

Nuts and protein for Swadhusthara and Ajna

Granola

Whole grains feed Manipura

Yogurt

Live cultures ignite Manipura

" As a result, the veil over the inner light is destroyed.

" Sutra 2:52

seat of enlightenment

universal consciousness spirituality harmony wisdom oneness

mantra

sahaswara divines with: CLEANSING

FASTING

MEDITATION

ritual smoke

fasting ritual

m a n t r a , candle gazing, mirror, silence

ingredients

method Mindfulness meditation is often practiced sitting with eyes closed, cross-legged on a cushion or a chair, with the back straight.

Attention may be put on the movement of the abdomen when breathing in and out, or on the awareness of the breath as it goes in and out the nostrils.

As thoughts come up, one returns to focusing on the object of meditation, such as the breathing. One passively notices one's mind has wandered, but in an accepting, nonjudgmental way.

Meditators often start with short periods of 10 minutes or so a day.

As one practices regularly, it becomes easier to keep the attention focused on breathing.

With practice, awareness of the breath can be extended into mindful awareness of thoughts, feelings, and actions.

method: • Preheat the oven to 425 F. Bring two pots of salted water to a boil. Add the butternut squash to one, cook for 10 minutes or until fork soft.

• And the pasta to the other (cook pasta according to directions on the box). If it's finished cooking before you have finished the sauce, removed from heat, drain, keeping 1/2 cup pasta water and let stand until you're ready to use it.

• In a large pan, melt the vegan butter or coconut oil on medium-high. Add the sage leaves and cook for 1 minute, watching carefully so the butter/oil doesn't burn, until crispy. Transfer to a paper-towel-lined plate, and season with a pinch of salt and 1/4 teaspoon ground black pepper. Don't throw out the butter/oil!

• In the same pan over medium heat with the leftover butter/oil, add the coconut flour and whisk, then cook for about 1 minute until it comes together. Add almond milk and whisk until it is lump free. Reduce the heat to low and season with the 1/4 teaspoon salt and 1/4 teaspoon ground black pepper. Simmer for 2 to 3 minutes, stirring until the sauce starts to thicken, then remove from heat.

• Transfer butternut squash into the sauce and using a fork, mash it into the sauce until combined.

• Transfer the drained penne, reserved pasta water, and nutritional yeast squash and sauce mixture. Stir until well combined.

• Transfer the pasta mixture into a greased baking dish.

Combine the breadcrumbs and olive oil to moisten them, then season them with remaining salt and pepper. Sprinkle the moistened crumbs in a single layer over the dish. Bake 5 to 7 minutes, or until golden brown and bubbly.

• Crumble the crispy sage over the top. Enjoy!

from Jessicainthekitchen.com

Namaste highland park