Kapha Pacifying Lentil Soup

Lentil soup is a staple in my kitchen during winter. It's easy to prepare and easy to digest. These spices warm up our internal body as we brave the winter cold externally. Let's get to it.

Ingredients
1 cup lentils (brown).
6 cups water
1 cinnamon stick
1 tsp turmeric powder
2 tsp ground coriander
2 tsp peeled and minced fresh ginger
1 tsp salt
1/2 tsp black pepper
2 Tbl ghee/or olive oil
1 tsp cumin seeds
1 tsp mustard seeds
4 Tbl coarsely chopped fresh cilantro.
2 cups of roasted veggies of choice

Directions
1. Sort, wash and drain the lentils.
2. Combine the lentils, water, cinnamon stick and spices in a large pot, except the cumin and mustard seeds. Stirring occasionally, bring to a full boil over high heat. Reduce the heat to a simmer, once it boils. Cook for one hour or until the lentils are soft and fully cooked. Stir occasionally to prevent sticking and add water as needed to cook lentils to desired consistency.
3. Heat the ghee/oil in a small saucepan over high heat. When it is hot, add
the cumin and mustard seeds then fry until the seeds turn brown, careful as they will pop and burn if left in too long. Put a small amount of soup into the cooked spices and mix, then pour into the larger pot. Cover for 1-2 minutes.
4. Remove from heat.
5. Serve garnished with roasted veggies and cilantro.

Serves 4-6 people. You can also blend this up for a smoother finish. I usually blend for my kids and add lime juice right before serving with a piece of sourdough.

This warms the internal body and pacifies Kapha Dosha with the cinnamon and mustard seeds. The cumin, coriander and turmeric are tridoshic (good for all bodies).

Ayurvedic medicine has a rich history. Originally shared as an oral tradition, Ayurveda was recorded more than 5,000 years ago in Sanskrit, in the four sacred texts called the Vedas: the Rig Veda (3000-2500 BCE), Yajur Veda, Sam Veda, and Atharva Veda (1200-1000 BCE). In Ayurveda, each season is associated with a dosha, or body type.

Do you know your body type? Email me and I'll send you a free assessment.

Namaste

Plant Based Holiday Loaf

This is before I placed  in oven.

This recipe is great for the holidays! This is the original recipe but I changed it since I don't drink wine and had no leeks or broth.

FOR THE NUT ROAST:
1 Tbl Vegan butter
1 Stalk of Celery finely chopped
1/2 Onion finely chopped

4 cloves of garlic
1/4 C Walnuts finely chopped
8 oz . of Mushrooms pulsed in the food processor to fine pieces
1/2 tsp Salt
1/8 tsp Pepper
Dry Rosemary Sage and/Thyme to taste
1 C water plus more as needed

1/2 c applesauce
2 C breadcrumbs

Instructions
In a large saute pan, melt the vegan butter and add the onion, and celery. Add the herbs. Saute until almost tender.
Add the mushrooms and saute for a few minutes. Allow them to wilt a bit.
Remove from the heat and stir in walnuts.
In a large bowl, add the breadcrumbs and add water.
I like to heat the water and slowly add to the bread cubes just until moistened. Do not add too much or this roast will not set, nor will it slice.

Add the applesauce.
Evenly distribute the mixture into loaf pan prepped with cooking spray and press to compact.
Cover and Bake for 20-40 minutes depending on the size of the pan. Use a knife to test for doneness.
Remove foil and bake for additional 10 minutes.
Allow to cool in the pans for at least 5 minutes before removing. Much like a traditional meatloaf, these firm up as they cool slightly.
Serve with mashed potatoes and a vegetables.

Enjoy!

Beginner Yoga at the Park

We meet every Monday morning at 9 a.m. - 10 a.m. in the grassy area behind the Farmers Market at South Gate Park. We practice beginner yoga with hostile foundations, and emphasis on ayurvedic principles.

Healing My Abandoned Child Within

As a Yogi, telling a new story is something I was taught. Spiritual training requires that you tell a new story, a better story, one that uplifts not only spirit, but body and mind as well.

Here's the story I tell -

I am an abandoned child.

My father left me (and my Mom) when I was 4 years old. I guess I'm a shitty person because my own Dad didn't love me enough to raise me (was the thought and emotion I carried). He left my Mom, sister and I to go an raise another family. He went on and raised 3 kids, that weren't his own flesh and blood. (Bitter much?) I can't even explain the level of rejection I felt most of my life, at least until my late 20's. Yoga helped me see things so differently, clearly.

I realized my Dad's decision to leave had nothing to do with me, and it said more about his cowardice than my pain, which I self inflicted. I realized he was human, and lost. I realized I chose him to be my Dad - so that the experience and pain would be so intense, I'd seek out healing modalities to help my broken heart. I realized suffering was optional, and boy was I attached to my pain. I had the tendency to need approval, to be liked, accepted, wanted. All of that propelled me towards Yoga and the healing community, because I was desperate. I was tired of being a victim. I was tired of that story. I wanted to be the survivor, the warrior who conquered, the Shero.

It was not easy.

It still isn't easy.

I get flashback emotional pain - even after forgiving him and myself.

"Maybe a relationship that didn’t work out" was what triggered my feelings, and Spirit. It's weird to think my relationship with my Dad didn’t work out - but that is the truth. We have an amicable relationship now, but there is no bond, it's not deep, I'm detached. 

My (new) story is of understanding parents are human, and make mistakes (which helps me with my 3 daughters because I don't want them to think of me as perfect. Ever).

A story of realization - I am supported and loved by the Universe - no matter who my parents are - I'm always being cared for.

You see, I realized that the power was within me, from the very beginning.

I realized that self love was more important than anything else.

I realized once I started loving myself, I didn't need anyone else to do it for me.

I realized this world is all Maya (illusion) and we choose to perceive it any way we want to, all it takes is focus.

I decided to change my story, for I was not abandoned, but found by the ever loving Universe/God/Energy/Most High. I was found and set on the Healer Path. I was found and set on the path of pioneering a new consciousness which began within me.

I was the spark. I was the transformer - I still am!

While it may seem strange to think the relationship with my Dad didn’t work out, it is a truth many children face.

I am consciously aware of the advancement I have made due to feeling abandoned, and know I was never truly abandoned.

Now I look forward to advancing, with a knowing I was found, to be a pioneer of healing for others.

For that, I'm grateful.

Namaste

How To Establish an Ayurvedic Daily Routine

Property of Healthy Ayurveda

Dinacharya, which is Sanskrit, is an Ayurvedic practice that looks at the cycles of nature and bases daily activities around these cycles. Ayurveda states that daily and seasonal routines help balance and promote optimal health. Routines covered by dinacharya include: waking time, elimination, hygiene, massage, exercise, bathing, meditation and prayer, meals, study, work, relaxation and sleeping, to name a few.

Once a daily routine is put into practice, it is easier to re-establish a connection to the rhythms of nature. Studies have shown that humans have lost the ability to tune into the rhythms of nature. Knowing this, we must be pro-active in balancing and connecting with nature. Dinacharya allows us to reconnect easily and with purpose, and this offers a sense of safety for easier growth and expansion. In addition to a daily routine there is also a seasonal routine, Ritucharya, which we'll discuss later on in the season.

According to Ayurveda, this is how a daily routine should look: 

MORNING

• Wake up in the morning before 6:00 a.m.
• Drink warm water with lemon or lime.
• Empty bladder and bowels.
• Wash your face.
• Eye rinse.
• Scrape your tongue, oil pull, brush your teeth, and rinse your mouth. 
• Neti - rinse the nasal passages.
• Nasya - oil the nasal passages.
• Dry brush the body.
• Perform abhyanga (warm Ayurvedic oil self-massage). 
• Perform Salutation to the Sun asana sequence.
• Practice deep breathing or Pranayama.
• Practice meditation for twenty minutes.
• Bathe or shower. Use warm rather than hot water.
• Have breakfast. 
• Take herbal food supplements.
• School or work.

MIDDAY

• Biggest meal consumed at noon time
• Lay down for 15 minutes, on left side, to aid digestion.
• Light walk after meal

EVENING

• Dinner
• Walk
• Self-Care (yoga, breath exercises, and meditation)
• Self-Reflection (reflect on the day and your actions, how did we achieve being our most loving self, how can we improve?)
• Go to bed by 10pm. 

Long list, right??!! Well you don't have to incorporate all of them at once, rather, pick one and start there. One will lead to two, and so on. You can pick which practices benefit you, and those which don't. 

I also have an Excel Spreadsheet for those interested. Email me and I'll send it over to your inbox asap. 

I'm also hosting a seasonal kichari cleanse over on Facebook starting next Monday - join us - it's FREE!!!!!!  

If you're feeling the need to chat, process, digest, or vent - schedule a chat with me - it's free! I wanna chat with you - Schedule your time here! 

Namaste

5 Ways to Calm Vata Dosha

It is that time again.

Fall is upon us, which means Vata Dosha is prevalent at the moment.

Vata Dosha consists of the Air and Ether elements. It is quite possible we are feeling brain fog and finding it hard to focus at this time, maybe feeling pain in our joints and back. Perhaps insomnia plagues you during this season, or is it constipation?

Vata governs movement, the activities of your nervous system, and our process of elimination.

Qualities of Vata Dosha are: Cold, Light, Dry, Moving, Rough, Irregular, Quick, and Changeable.

The goal is to balance these qualities and this element to avoid any and all aggravation of Vata Dosha.

1. Abhyangha - Ayurveda self-massage. Who wouldn't benefit from this? Simply take warmed up sesame oil and coat your body after the shower. You can also apply before your yoga practice or before entering the steam room. I never wash off the oil, I merely allow my skin to absorb the oil into my system.

2. Stay warm! Wear appropriate clothing and keep your head and neck covered when the weather is cold and/or wet.

3. Practice light exercise that focuses on balance and flexibility. Sitting and/or laying on the ground is very calming during this season.

4. Favor aromas which are warm, soothing, and spicy. These include basil, bay, cinnamon, ginger, cloves, frankincense, lavender, pine, and sage.

5. Move your bowels daily! I use Sama Digest every night before going to bed. I take 2 capsules at night and wake up and move my bowels. It works. Constipation is probably one of the worst symptoms of an aggravated Vata Dosha.

I am also inviting you to sit and chat with me for 30 minutes about anything. Connection is so elusive - we must make time for it. Schedule time with me and let's chat about empowering you!

Dosha Meal Prep

Vegan Red Potato Leek Soup with Rosemary Vitality

This is not a sponsored post but there is an affiliate link. This is my recipe and my honest opinion about the Instant Pot, or Instapot.

I absolutely love potato leek soup! It is one of the easiest soups to make. I recently acquired an Instant Pot and decided to put it to work today by making this soup. I tested the 'saute' method, which was great! The leeks and garlic got nice and brown and it was very even cooking.

I tested the manual 'pressure cook' and waited the 6 minutes for the soup to be done. I think it takes more time warming up than to cook! I'm not complaining, I'm grateful to have and use a pressure cooker!! This was my first time using it and I'd say it was a success!!

The soup was creamy, hearty, and savory. I topped my soup with sauteed mushrooms. 

Serve immediately.

Mom tested, Kid Approved.

Ingredients

2 tablespoons grapeseed oil or coconut oil (expeller-pressed)
3 medium leeks, cleaned well & sliced (white and light green parts only)
6 cloves garlic, 4 minced and 2 diced
1 drop of Rosemary Vitality
1/2 teaspoon dried rosemary
6 small red potatoes, peeled and roughly chopped
4 cups vegetable broth
2 bay leaves

2 sprigs of fresh rosemary
1 teaspoon salt, more to taste

Instructions

Hit Saute feature to "High" on your Instant Pot.

When it says "HOT", add oil, leeks and onions. 

Sauté until softened, about 4-6 minutes.
Add garlic and sauté until fragrant, about 30-60 seconds.
Hit "Cancel" on Instant Pot. 

Now add the potatoes, 2 diced garlic, vegetable broth, bay leaf, salt, and 1 drop of Rosemary (*using the toothpick method). 

Close and secure the lid. 

Turn the steam release handle to the Sealing position. 

Hit the Pressure Cooker (Manual Setting) button to high pressure and set the time to 6 minutes by using the + or - button.
The cooker will beep when the time is up. 

Using pot holders, carefully turn the steam release handle to the Venting position. 

Once the Float Valve goes down you can open the lid.
Remove the bay leaf. Add fresh rosemary before blending.

Using an immersion blender (or regular blender), blend until creamy and smooth. (If using a regular blender, remember to vent the top with a dishrag when blending. This allows the steam to release without exploding out of blender or wait to cool and then blend). 

Taste for seasoning.

If making on the stove, saute as instructed, add broth and potatoes and rest of ingredients to your soup pot, cover and bring to a boil. Once boiling, reduce to low and simmer for 20 minutes. Blend and serve hot.

*Dip the tip of the toothpick into your essential oil, and then stir it into your dish with that toothpick. The deeper you dip the toothpick, the more essential oil you’ll get and the stronger the flavor will be. I recommend starting with the tip of the toothpick and working your way up (use the clean end of the toothpick for your second dip, and a second toothpick if you need to do a third dip) since it’s much easier to add more than to take some out!

Vegan Mole with Tofu

I have always loved Mole. It's that spicey-chocolatey sauce from Mexico. I decided to try the one that comes in a jar.
It was so easy!! 

I first fried the tofu and set it aside. I made sure to let the water drain from the tofu before cooking. I placed a plate on top of tofu, with a can. Not too heavy, just enough weight to gently squeeze the liquids.

Then I sauteed some red onions in some grapeseed oil. Once they were nice and soft I added the mole and 1 cup of water. I simmered the sauce for 5 minutes and added the tofu. Cooked together for about 15 minutes and allow the sauce to reduce. 

I made mexican rice on the side.
Mexican rice - saute some onions on med low, once soft, add the rice (1 cup). Saute the rice (ready when it is translucent), and add 1 finely diced tomato, a can of tomato sauce, and 2 cups of water. Stir. Cover, simmer, and don't look at it for 20 minutes.

Voila, dinner in 30 minutes. 

Immune Fortifying Soup for Colds and Coughs

The kids and I were down for the count this past week. As soon as the kids began sneezing I started fortifying our immune system. I made a garlic veggie soup with garbanzo beans for us to eat all day long. Eating the same thing gives our digestion system a break. I also had us take elderberry syrup and probiotics everyday. I was diffusing Young Living Thieves blend of essential oils as well as oregano, ginger and lemon essential oils. I also drank tea with Thieves, Oregano and Ginger Vitality oils.

We were well within 3 days from start to feeling better. Kids were up and running around by the 3rd day and I was able to avoid getting hit with a cough. Going forward we will definitely fortify our immune system instead of pacifying the symptoms with cold and cough medicine. This round, I did both. The goal is to have an iron clad immune system, which is built with food.

Garlic & Veggie Soup

Ingredients:
10 garlic bulbs, 7 minced and 3 diced
1 lg leek (or lg red onion), diced
1 package of mushrooms, chopped
¹/² cup of carrots, sliced
¹/² cup of broccoli, chopped
¹/² cup of cabbage, chopped
1 can of garbanzo beans
1 tsp thyme, oregano, cumin
1 bay leaf
1 tbsp oil of coconut (or your preference)
4 cups of veggie broth and 2 cups of water or 6 cups of water

Optional:
Oregano, Lemon Vitality oils
Coconut amino acids
Cilantro
Jalapeno


Directions:
Saute leeks in oil on medium low heat until fragrant.
Add the 7 minced garlic to the pan and stir for 1 minute.
Add thyme, oregano, cumin followed by the mushrooms and stir until golden brown.
Add carrots and broccoli and stir for 2 minutes.
Add the 3 diced garlic and stir for 1 minute. 
Add cabbage, garbanzo beans, and bay leaf.
Add veggie broth and/or water and stir.
Cover and bring to a boil.
Reduce to low and simmer for 20 minutes.
Add salt and pepper to taste.
If using the vitality oils, add at the end to the entire pot of soup. 2 drops of Lemon, and 1 drop of Ginger.

Serve immediately with optional toppings. This is great for freezing and meal prepping!

Let me know if you make this immune fortifying soup.

Recipe for Grounding and Calming the Mind

As some of you know, I have succumbed to the world of plants. More specifically, essential oils. I started exploring the oils intensely as of October, last year. Since then I've found a few oils that light my spirit all the way up, and one of those is Frankincense.

Frankincense is a resin made from the Boswellia Tree. It has a sweet, warm aroma and considered a Holy anointing oil in the Middle East, where it has been used for thousands of years.

Considered the King of oils, Frankincense may support concentration, emotional balance, calming anxiety, immune system, healthy skin, wrinkles, scarring, and improving spiritual connection and with meditation. It has also been shown to reduce anxiety and depression.

This month's Self Care recipe is for grounding and calming the mind and emotions. Frankincense is naturally a calming and grounding plant, which allows one to connect with Spirit, in meditation.
I recommend diffusing Frankincense essential oil 5 minutes prior to sitting down to meditate. I like to use stones and crystals as well. For this recipe I recommend using Black Tourmaline, which is an excellent stone for spiritual grounding and protection. Hematite is another good stone to use for grounding and protecting. A third option is Tiger's Eye, and this stone focuses on grounding and energizing. Pick a stone or crystal that resonates with you and your spirit.

If you are new to meditation, fear not, sitting and observing your breath is an excellent meditation practice to start.
Sit in a comfortable position, ensuring your back is straight.
Take a deep breath in through the nose and exhale through the mouth.
Take 5 deep breaths in the same manner.
Then, imagine bright, golden light enveloping you with every inhale and exhale.
From here, imagine your root chakra, or tailbone, extending roots towards Earth, like a tree.
Imagine your roots going deep into the dirt, past all the layers until the roots reach the Earth's core.
Visualize the roots connecting to Earth's core.

Take 3 deep inhales and exhales.

Imagine now that your crown, or top of the head, is growing big branches extending to the sky, all the way to the very top of the sky, overlooking all below. From this place, connect the root and crown, like a circle, and within the circle is you, enveloped in golden, bright light.

Breath into this space for 3 deep breaths. Exhaling what no longer serves you, through your nose.

Once you are ready, open your eyes and take a moment to return back to reality.

Please let me know how this went for you and if you have any questions at all email me.

*Article contains affiliate links which helps me sustain myself and family. Thank you*

Vegan Avocado Hummus with Lime Vitality

This year I'm dedicated to sharing more recipes and essential oils combined in easy to make meals and food. I am a Young Living devotee and use the Vitality line specifically.

Today I'm sharing a simple vegan hummus with no garlic! I love garlic but wanted to create a version my kids would eat, not just me, and I realize some people don't like garlic (why? I am not judging, just questioning your judgement lol).

Without further ado:

Ingredients:
1 can garbanzo beans
1 bunch hulled pumpkin seeds
1 bunch cilantro
1 avocado
2 drops of Young Living Lime Vitality (or zest and juice of 1 lime)
Salt
1 tbsp oil of coice
Up to 1 cup of water for thinning

Directions:
1. Place garbanzo beans and pumpkin seeds in food processor and process.
2. Add avocado and process. You will need to scrape down the sides of the bowl and process a few times.
3. Add cilantro, and 2 drops of Lime Vitality, or the zest and juice of 1 lime. Process. Scrape down, process again.
4. Consistency will be thick, add oil or water for desired consistency. I use both, but it's your choice.
5. Place in bowl and refrigerate to allow flavors to marinate.

This is packed with nutrients!

Garbanzo beans contain vitamin K, copper, manganese, choline, and selenium. Besides being an excellent vegan and gluten-free source of protein and fiber, they also contain exceptional levels of iron, vitamin B-6, and magnesium. Garbanzo, or chickpeas, are cooling, pungent and pacify kapha dosha.

Pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. They also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A. Their biggest claim to fame is that they are an excellent natural source of magnesium and zinc. Pumpkin seeds are heating, pungent and pacify kapha dosha.

Avocados are a great source of healthy fats, specifically monounsaturated fats. They deliver vitamin C, for a healthy immune system; folate, which helps regulate cell function, and vitamin K for bone health. Avocado is sweet, cooling and pacify pitta doaha.

Cilantro is rich in phytonutrients, flavonoids and phenolic compounds. It is very low in saturated fat and cholesterol and is a good source of dietary fiber, vitamins A, C, E, K, calcium, iron, potassium, and magnesium. Cilantro is cooling, sweet and pacifies pitta dosha.

Limes are renowned for their vitamin C content. They are cooling, sweet and pacify pitta doaha.

Let me know if you want to see more quick recipes with video!

I always chant when I cook. I am chanting the Gayatri Mantra to my food. I believe that it infuses the food with good energy, or vibrations, which are healing.

Let me know if you make this!

En-joy!