I developed this recipe years ago when dealing with the unrelenting heat of summer while living in Brooklyn. My apartment had one window air conditioning unit, so it was never comfortably cool inside. I wanted instant relief when I came home after baking in the sun reflected concrete. My remedy was a watermelon slushie. Using only a few ingredients and made in only a few minutes, it provided almost immediate relief and tasted so good.

WATERMELON SLUSHIE

This is the perfect quick healthy summer slushie with only 3-4 ingredients! Frozen watermelon is required for this recipe. You do not want to use unfrozen watermelon with ice because it will dilute the mixture thereby altering the taste and texture of the slushie.The key to this quick recipe is to freeze the watermelon ahead of time. This recipe is naturally vegan and gluten free. It is less of a traditional recipe and more of loose guidance. So have some fun and find the right flavor and texture for you!   

INGREDIENTS

• Watermelon (mini size should be adequate)
• Coconut Water (all packaged coconut water does not taste the same nor have the same health benefits so so pick your favorite)
• Lime
• Fresh Mint

DIRECTIONS

Prepping the Watermelon

1.First cut off each end side of the watermelon so that an end can lay flat on the cutting board. Then carefully trim off the rest of the watermelon’s rind by starting on the top of the watermelon and slowly carving downward.

2.Cut the watermelon into 1 inch wide slices. Next dice 1 or 2 stacked slice(s) into 1 inch cubes. If your watermelon is extra juicy  then save any juice.

3.The best way to freeze the watermelon is to spread it out on a parchment lined cookie sheet and stick in the freezer for a few hours. Once frozen then store the watermelon in a freezer safe container or bag. If you don’t have freezer space for a cookie sheet then skip that step and place your freshly cut watermelon directly into the freezer container (but know that your watermelon will clump together).

Making the Slushie

1.Pour the desired amount of coconut water into a blender (maybe start with around 1 cup). 

2.Added the desired amount of watermelon (should be slightly less to around the same amount as the coconut water). Also, add some of the saved watermelon juice for enhanced watermelon flavor.

3.Add the flavor enhancers of lime juice and/or mint . Add a little bit at first, adding any more until you reach your preferred slushie flavor. (Personally, I add either lime or mint because I find both together a bit overpowering. Lime is also my preferred flavor enhancer. Although you may enjoy both mint and lime).

4.Blend all the ingredients and any more as necessary until your desired texture or taste.

5.Drink and enjoy!

HEALTH BENEFITS

Each person’s health is so unique so always consult with a medical profession about what benefits you.  Below is general nutritional information.

Watermelon

Watermelon is composed of more than 90% water. It is a fruit with a lot of essential nutrients with plenty of health benefits. The generous doses of vitamin A, vitamin B6, vitamin C, lycopene, potassium,  and fiber aids with: 

• Blood pressure, 
• Cholesterol
• Healthy Digestion
• Hydration
• Inflammation
• Nerve Functioning
• Skin and eye health (1). 

Coconut Water

Coconut water helps with hydration while being low in calories and free of fats and cholesterol. It contains electrolytes (electric charged minerals) such as potassium sodium and magnesium that help you replenish lost nutrients after sweating (2,3). 

Sources

1. 11 Top Watermelon Health Benefits, https://www.nwhealth.edu/news/11-top-watermelon-health-benefits/ and Why Watermelon Should Be Part of Your Diet, https://health.clevelandclinic.org/benefits-of-watermelon/
2. Electrolytes,https://medlineplus.gov/ency/article/002350.htm#:~:text=Electrolytes%20are%20minerals%20in%20your,acidity%20of%20your%20blood%20(pH)
3. Health Benefits of Coconut Water, https://health.clevelandclinic.org/the-health-benefits-of-coconut-water/

• By Charon K.

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toasty squash soup

• 5 carrots
  
• ½ acorn squash
• ½ butternut squash
• 5 cloves roasted garlic
• 32 oz low sodium vegetable stock
• 2 inches of ginger root
• 1 can of coconut milk
• 1 ½ teaspoon turmeric
• ½ teaspoon salt 

directions

1. Start by preparing the roasted garlic and squashes.
2. Set the oven to 350 F.
   
3. Take a bulb of garlic, peel off a couple layers, but not too many. You want the garlic bulb to remain intact. Cut off the top of the bulb. Cover the bulb with aluminium foil, leaving a hole at the top. Pour 1-2 tablespoons of olive oil over the bulb. Twist the aluminium foil closed and place the bulb wrapped in aluminum foil on a baking tray.
   
4. Take each squash and use a fork to pierce the skin. Coat both squashes in the olive oil and place on a baking tray.
5. Roast the garlic for 30 minutes. (If you want some extra roasted garlic for hummus or another dish, prepare some additional bulbs of garlic.)
6. At the same time roast the squash for 15 minutes. Turn the squash and roast for another 10 minutes. 
7. Remove the squash and set aside to cool.
   
8. Remove the garlic cloves. They will be ready when they are soft. Peel 5 cloves for the recipe. 
9. After the squash has cooled for a bit, cut the squash in half and remove the pulp. Cut the squash into cubes. You should be able to use a potato peeler or a knife to remove the skin from the squash. 
10. Wash and scrub the carrots and cut into cubes.
    
11. Finely dice 1 shallot, the 5 cloves of roasted garlic and ginger root. 
12. Spoon about 2 tablespoons of olive oil into a small saucepan. Bring to a medium heat
13. . 
14. Start by sauteing the shallots for 2 minutes or until translucent.
15. 
16. Add the ginger and saute for 1 minute. Finally, add the garlic and saute for another minute. Stir throughout to ensure all ingredients do not burn. 
17. Transfer the ingredients into a soup pot and add the vegetable stock. Bring to a simmer. 

Enjoy!

The post Spoon-Up Your Veggies this Fall appeared first on Yoga District.

We’ve been waiting patiently and spring is finally here!

To celebrate and transition into spring cooking, try this recipe filled with a lot of seasonal produce like spinach, strawberries, mushrooms, asparagus, garlic and onions (1).

I’ve enjoyed modifying some of my favorite recipes to be vegan for the Yoga District blog. I’ve found that nutritional yeast and cashews is one of the best substitutions out there for parmesan. The vegan parmesan mix featured in this recipe was a great finisher for this creamy mushroom risotto. Since risotto is a heavier rice, I recommend pairing it with a light spring salad with fruits and fresh herbs like mint. I hope you enjoy this spring dish!

Spring Salad and Vegan Mushroom Risotto

Spring Salad Ingredients 

Salad

• 4 Cups Spinach
• 8 Strawberries
• 12 Spears of Asparagus
• 2 Tablespoon Mint
• ½ Red Onion Cut Into Rings
• 1 Teaspoon Black Pepper
• 2 Tablespoons Miyokos Plant-Based Cheese (Optional)

Dressing

• ⅓ Cup Sherry Vinegar
• ⅓ Cup Olive Oil
• 1 Tablespoon Minced Shallot
• 1 Tablespoon Agave
• ¼ Teaspoon Salt

Spring Salad Directions

1. Start by cutting the asparagus spears in threes and discard the tough stems.
2. Using a vegetable steaming tray or preferred steaming utensil, steam the asparagus for 2 minutes. Remove from heat and set aside. 
3. Prepare additional salad toppings. Quarter the strawberries, mince the mint and slice the red onion into rings. Set ingredients aside.
4. Mince enough shallot to measure out to 1 tablespoon, about ¼ of a large shallot. 
5. Combine ⅓ cup of sherry vinegar, ⅓ cup of olive oil, 1 tablespoon agave, the 1 tablespoon of minced shallot and ¼ teaspoon salt.
6. Blend all dressing ingredients until fully emulsified. The mixture should turn creamy.
7. Toss all salad ingredients with your preferred amount of salad dressing and then top with Miyokos plant-based cheese if preferred. 

Vegan Mushroom Risotto Ingredients

Risotto

• 3 Cremini Mushrooms
• 3 Portobello Mushrooms
• ½ Shallot Diced
• 2 Cloves Garlic Minced
• 1 Cup Arborio Rice or Another Short Grain Rice
• 3-4 Cups of Vegetable Stock
• ½  Cup Wine
• 1 Tablespoon Olive Oil

Parmesan

• ⅓ Cashew
• ⅓ Nutritional Yeast
• ½ Teaspoon Salt  

Vegan Mushroom Risotto Directions

1. Start by bringing 3-4 cups of vegetable stock to boil.
2. As the stock is boiling, begin to prep the ingredients for the risotto. Dice the mushrooms, mince the garlic and dice the shallot. 
3. Reduce the heat of the vegetable stock to low. The broth must be warm as it’s added to the risotto.
4. In a separate pan heat up 1 tablespoon of olive oil.
5. Add shallots to the pan and sauté for 1 minute. 
6. Add garlic to the pan and sauté for 30 seconds.
7. Add mushrooms and sauté for 2 minutes.  
8. Add rice and 1 tablespoon of vegan butter and lightly fry the rice for 3 minutes.
9. Add ½ cup of wine to deglaze the pan. Stir and cook the mixture until the alcohol cooks off.
10. Add about one cup of vegetable stock or enough stock to just cover the rice. Allow to simmer until the liquid cooks down. 
    1. Continue to add 1 cup of the stock at a time; gradually, letting the liquid cook off before adding additional liquid. 
    2. Repeat this process until the rice is the texture you like. Salt to taste as needed. 
    3. This process should take around 30 minutes and use about 2 cups of vegetable stock with Arborio rice, but may take longer with other rice variations. The final result should be a creamy, thick rice mixture.
11. Add 1 tablespoon of the vegan parmesan to the mixture.

Finally, pair with your spring salad and enjoy!

Check out other recipes on the Yoga District Blog!

Sources

1. https://snaped.fns.usda.gov/seasonal-produce-guide

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There are a plethora of vegan and veggie burgers choices out there. Vegetable-based, mushroom-based, vegan meat-based, the list of options go on and on.

When I set out to develop this recipe, I wanted to produce something  packed with nutrition that tasted delicious. So I combined some of my favorite meat substitutes into one patty! 

This month’s recipe combines beans, sweet potatoes and mushrooms to create fried green power burger goodness. You can enjoy these burgers with your preferred burger toppings. I topped mine off with barbecue sauce, spinach, avocado and red onions.                                                                                                                                                                                                                                        

Every Veggie Burger

 Ingredients

• 3 Sweet Potatoes
• 1 Stalk Celery
• ¼ Onion
• 2 Garlic Cloves
• 2 Cups Cooked Mushrooms/1 ½ Pack of Fresh Mushrooms
• 1 Can/15 Oz Can of Beans
• 2 Cups Breadcrumbs and 1-2 Additional Cups for Coating
• 1 Teaspoon Salt
• 1 Tablespoon Mustard
• 1 Tablespoon Ketchup 
• 1 Tablespoon Worcestershire Sauce (or vegetarian substitutes)
• 1 Teaspoon Cumin
• 1 Teaspoon Paprika 
• ½ Teaspoon Onion Powder
• ½ Teaspoon Garlic Powder
• Olive Oil or Preferred Oil for Cooking
• Burger Toppings of choice

Seasoning for Mushrooms

• ¼ Teaspoon Salt
• ¼ Teaspoon Cumin
• ¼ Teaspoon Black Pepper

Instructions

• 1. Place the sweet potatoes in a large pot and cover with water. Cover the pot and bring to a boil. Reduce the heat to medium and boil the sweet potatoes for 30-40 minutes or until you can easily pierce the skin with a fork. Drain the water and set aside to cool. 
• 2. Dice the celery and onions finely. Mince the garlic. 
• 3. Heat up about 1 tablespoon of oil. Sauté the garlic, celery and onion for 4-5 minutes, stirring constantly so that the garlic does not burn.

• 4. In another pan heat up 1 tablespoon of oil. Add the mushrooms and seasoning: ¼ teaspoon salt, ¼ teaspoon cumin and ¼ teaspoon black pepper. Set aside to cool.
• 5. Remove the skin from the sweet potatoes. 
• 6. Open the can of beans and mash separately in a bowl.
• 7. In a large bowl combine sweet potatoes, onions, garlic, celery, beans and mushrooms. Mashing together with your hands or a potato masher.

• 8. Add 1 tablespoon mustard, 1 tablespoon ketchup, 1 tablespoon worcestershire sauce, 1 teaspoon salt, 1 teaspoon cumin, 1 teaspoon paprika, ½ teaspoon onion powder and ½ teaspoon garlic powder. Thoroughly mix together. 
• 9. Add 2 cups of breadcrumbs and mix to evenly distribute. 
• 10. Spread the breadcrumbs out in a flat dish.
• 11. Mold the burger mixture into the shape of a burger patty. Coat with the breadcrumbs on the top, bottom and sides. 

• 12. After you’ve coated your desired amount of burgers, heat up 2 tablespoons of oil. Fry your burgers for about 3 minutes on each side until the bread crumbs are a golden or dark brown.
• 13. Allow burgers to sit for 5 minutes. 
• 14. Dress your burger with your desired toppings and enjoy!

 Check out other recipes on the Yoga District Blog!

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Have you always wondered how a vegan diet can be kind to you, the planet, and our animal friends? Do you want to hear from others in a community-centric space?

Beloved YD teacher and vegan chef extraordinaire, Toni shares her yummy take on Punjabi chole masala using simple, fresh ingredients. Join Toni on March 20th for a live virtual cooking demo of this easy and accessible recipe. All are welcome to join this free event! Sign up here.

Punjabi Chole Masala (Chana Masala)- Full Flavored Vegan Goodness

Punjabi chole masala or chana masala is one of the most popular curry dishes from India. It is a staple on wedding menus in North India. It is also super easy to make, so comforting and all vegan. 

Ingredient List:

• Chickpeas (canned or cooked by you)
• Fresh ginger
• Onion
• Garlic
• Chole masala/spices of some kind (more on this later)
• Tomato

Step 1:

Take a can of chickpeas or pre-cooked chickpeas and have them ready. If using canned, look at label and choose a can that has non-BPA lining and no added preservatives or firmness agents to the beans. Label should read only chickpeas, water, and maybe salt. 

If you cooked the beans yourself, make sure you let them soak overnight and changed the water. I cook mine in an old-school pot.

Step 2:

Chop onion and finely mince the ginger and the garlic. 

Step 3:

The key to chole is the order in which you put the ingredients in the pot. Start with a small amount of oil of any kind–about a tsp and a half. Put the onions and ginger in and let them start sweating. Add the garlic a little bit later. 

A little aside here: you are doing something ubiquitous in Indian cooking. It is called “tadka” or “tempering” in translation. It is a technique in which whole or ground spices are briefly roasted in oil to release their essential oils, thus making their flavor more aromatic. 

Step 4:

Your local Indian store or speciality grocery stores such as Whole Foods would have something called “Chana Masala Mix” or “Chole Masala.” You could also make your own no-frills masala if you have cumin, turmeric, chili powder, and garam masala. This is really all that is needed, but a real treat of an ingredient is amchoor, or dry mango powder, that adds a delicious tanginess to the mix. 

Step 5:

So now the spices and the onion+garlic+ginger have sweated and softened pretty well. You are smelling some good stuff already, I know! Add in the chickpeas and chop a small Roma tomato and add it in too. Bring to a boil once you have thrown in about 1.5 cups of water. Then, reduce to a medium heat and cook until the water has evaporated. I sometimes like to repeat this water adding business if I want everything to be really soft, but it is not necessary. Salt and hotness to taste, of course. If you are like me, add some chopped green chili pepper in there too because it can never be hot enough.

Step 6:

While the chole is cooking, get your basmati rice ready. I won’t go into the debate of whether white or brown rice is healthier–I think you should go with your taste buds on this one, and for me, *nothing* is better than fragrant basmati rice with chole. I eat plenty of brown rice but with other dishes. 

The water: rice ratio for basmati is always 2:1, but I have to confess that I always eyeball it. I would tell you the pinky measuring technique, but I imagine you are probably laughing at me and can just use a measuring cup, unlike me.

Put the rice in the pot and begin washing it with hot tap water. Massage it lovingly (no, really) so that as much of the starch washes away as possible. Do this several times, until the water is not too cloudy. Then, after this final wash, add the water, add salt. I like to throw in aromatics like 3-4 whole cloves or a bay leaf or a cinnamon stick in here now. If you have any of this, do it as it is really a game-changer, I promise. Another trick is black pepper–rice, black pepper, and nutritional yeast is one of my all-time favorite simple meals. 

Bring to a boil, and then reduce to a simmer. I like to add the lid here, but the lid is not fully on. It is at an angle. Once you see a bunch of holes/little craters form, fully close the lid and turn off the heat. Let it sit there for at least 5 mins.

Step 7:

Make a little salad to go with this with whatever veggies you have lying around. My go-to is cucumber, tomato, onion, lemon juice, but I like to add greens either into the chole or into the salad. Arugula or spinach, for some extra cultural mashing up. If you have pomegranates, put them in the salad, too!

This meal takes less than an hour to make, but it is such a comforting food that I have it at least twice a week. In fact, I always have it on Fridays, which went from Friyays to Cholay Friyay!!!! I am serious. Make yourself some of this chol-yeah!

The post Get Cooking with Toni appeared first on Yoga District.

With rich coconut flakes, dark chocolate cake and crunchy pecans, what’s more decadent than a German Chocolate cake?

This month’s vegan gluten-free recipe is a little reminder that sometimes it’s OK to indulge. That’s just part of life, there are times to indulge and there are times not to indulge.

The key is responsible indulgence. Balance.

So, now that we’ve given ourselves the freedom to indulge every now and again, let’s get back to the cake! This vegan gluten-free variation of German Chocolate Cupcakes uses a little bit of science to get us an airer cake. Non-vegan cake recipes or even cakes with gluten typically rely on eggs and the gluten in flour to give the cake structure. While the process of creaming butter and sugar gives your cake that nice airy feeling(1). So, we took it back to your elementary school science class and used vinegar and baking soda to get our rise in this recipe. The frosting consistency is pretty true to form with vegan butter, which can be found at most grocery stories. 

We hope you’ll get a chance to whip this up and possibly share it with someone you care about during a day when many are eating chocolate, Valentine’s Day!

Vegan Gluten-Free German Chocolate Cupcakes

• Prep time: 30 Minutes
• Cook time:  26 Minutes
• Yield: 1 Dozen

Ingredients

• ¾ Cup Unsweetened Cocoa Powder (Not Dutch Processed)
• ½ Cup Oat Flour
• 1 Cup Gluten-Free Flour
• 2 Teaspoons Dark Roasted Coffee
• 1 Teaspoon Salt
• 1 Cup Sugar
• 2 Teaspoons Vinegar 
• ½ Teaspoon Baking Soda
• 1 Cup Oat Milk
• 1 Teaspoon Vanilla
• 1/4 Cup Vegetable Oil
• 2 Tablespoons Canned Garbanzo Bean Liquid

Icing

• ½ Cup Vegan Butter
• ½ – 3/4 Cup Coconut Milk (½ for a thicker icing and ¾ cups for a drizzle)
• 1 Cup Coconut Flakes
• 1/4 cup Pecans (Optional)
• ½ Cup Brown Sugar
• ½ Cup White Sugar

Instructions

• 1. Preheat the oven to 350 °F and oil your cupcake pan with vegan butter. 
• 2. Combine dry ingredients, cocoa powder, oat flour, gluten-free flour, dark roasted coffee and sugar, with a whisk or using the slowest speed on a stand mixer. (Cocoa powder tends to clump together so you may want to sift the ingredients before to ensure there aren’t any clumps.) 
• 3. Combine vinegar and baking soda. After the mixture stops foaming, stir the vinegar until most of the baking soda is dissolved.
• 4. Pour the mixture into the cup of oat milk and let sit for 2 minutes. Add vanilla to the mixture. 
• 5. Melt about ½ cup of coconut oil.
• 6. Add oat milk and coconut oil and mix for about 3 minutes or until all ingredients are fully incorporated by hand or with a stand mixture on low. The mixture should be liquidy.

• 7. Next “beat” in your imitation eggs (garbanzo bean liquid) for about 30 seconds by hand or with a stand mixer on high. 
• 8. Pour mixture into cupcake pan.
• 9. Bake for about 18 minutes at 350 °F.

• 10. While your cupcakes are baking, it’s time to start on your icing!
• 11. In a small saucepan cream all ingredients and leave on medium-high heat, stirring occasionally so the sugar does not burn. 

• 12. When the mixture starts to boil, lower the temperature so the mixture can thicken for about 6-8 minutes. Stirring occasionally, so the sugar doesn’t burn. 
• 13. Remove the icing from the heat and set aside to cool. 
• 14. After the cupcakes are done baking, let them cool in the pan for about 10 minutes and then remove each cupcake and place them on a cooling rack or a plate to cool further.
• 15. After cooling it’s time to ice your cupcakes. Or if you want to get fancy pipe out your frosting!

Check out other recipes on the Yoga District Blog!

Sources

1. How to Prevent a Dry or Dense Cake, https://sallysbakingaddiction.com/prevent-dry-dense-cake/#:~:text=Room%20Temperature%20Butter%20%2F%20Don’t%20Over%2DCream&text=Most%20cakes%20begin%20with%20creaming,and%20produces%20a%20fluffy%20cake.

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Let’s welcome the new year with a recipe that is all about tradition.

Cooking a pot of black-eyed peas to bring good luck in the new year is a well-known tradition in black southern households, steeped in history and good flavors.

Southern style black-eyed peas, sometimes called Hoppin’ John, are traditionally served with rice, and are often paired with some sort of variation of greens (mustard, collard, etc.) for an added side of financial fortune.

The history of this dish is significant going into 2021, as we leave behind a year that was fraught with emotion and turmoil. Black-eyed peas and rice cultivation are both closely linked with our country’s history of slavery. West African slaves were sought after to forcibly cultivate rice. And black beans were brought, some believe, to make slaves feel more at home (1). Despite this dark history, black-eyed peas and greens came to signify and celebrate the conclusion of a fruitful year, connection to home and the blessing of future wealth. 

My interpretation of this recipe is vegan and nontraditional. The beans are normally cooked with ham hocks or smoked turkey.  My recipe is still packed with traditional creole spices, which draw a heavy influence from Africa. I hope you enjoy this meal and happy new year!

Vegan Black Eyed Peas 

Ingredients

• 1 14 oz can of Diced Tomatoes
• 1 Medium Sized Onion
• 3 Cloves Garlic
• 1 16 Oz Bag Black-Eyed Peas
• 2 Teaspoons Liquid Smoke
• 4 Cups Vegetable Stock/Vegetable Bullion
• ½ Cup Water
• 1 Green Bell Pepper
• 1 Red Bell Pepper

Creole Seasoning Blend

• 2 Teaspoon Salt
• 1 Teaspoon Black Pepper
• 1  Teaspoon Paprika
• ¼ Teaspoon Cayenne
• ¼ Teaspoon Basil
• ¼ Teaspoon Oregano
• ½  Teaspoon Thyme
• ½ Teaspoon Onion
• ¼ Teaspoon Garlic 
• 2 Teaspoons Liquid Smoke

Instructions

• 1. Rinse your beans and then allow them to soak in a large bowl for 24 hours. Make sure the beans are fully covered with a layer of water.  
• 2. Combine your seasonings in a bowl and place them to the side. 

• 3. Dice up your onions. Smash three or four cloves of garlic. 

• 4. Turn a crock pot or slow cooker on to the “High” setting. 
• 5. Pour your black-eyed peas, garlic, onions, diced tomatoes and spices into the slow cooker. Finally pour in your vegetable stock last. The liquid in the crock pot should come up to about 2 – 3 inches over the black-eyed beans in the pot. Use some of the additional ½ cup of water to top off as needed, and conserve any extra in case additional water is needed throughout the recipe. 

• 6. Top off with liquid smoke and stir to make sure everything is nicely combined.
• 7. Set a timer for 5 hours. 
• 8. Chop up the green and red bell peppers and set them to the side. 

• 9. At about 5 hours the beans should be soft enough to smush. Scoop about 2 cups worth of beans into a bowl and use a spoon to mash the beans. 
• 10. Add the mashed beans along with the red and green bell peppers into the pot. Stir to combine.  

• 11. Let the beans cook for 1 – 2 hours. Tasting and salting as needed every 30 minutes or so. Feel free to add additional water if you like a souper variation.

Check out other recipes on the Yoga District Blog!

Sources

1. https://www.washingtonpost.com/lifestyle/food/a-new-years-tradition-born-from-slavery/2011/12/21/gIQA63UfKP_story.html

The post New Beans, Who This? appeared first on Yoga District.

It’s officially squash season, so time to enjoy: 

Try all your fall favorites.

Starting with our spicy squash soup.

Welcome autumn with this great vegan, gluten and dairy free soup!

Eating Sustainable and Local

Squash is a wonderful seasonal and affordable ingredient during this time of the year. Buying local and in-season isn’t just great for your wallet but it’s also great for the environment. Local and seasonal produce travels less. That means less greenhouse gas emissions are involved in the process of acquiring your produce, which is pretty amazing! Bonus most if not all of the produce from this recipe can likely be found at your local farmer’s market. So enjoy this month’s recipe, knowing you did something good for the environment and your tummy.  

Curry Butternut Squash

Ingredients:

• 1 Medium Butternut Squash
• 1 Large Acorn Squash
• ½ Onion
• ½ Shallot
• 2 Cloves Garlic
• 2 Tablespoon Olive Oil
• 1 Quart Vegetable Stock
• Freshly Ground Black Pepper
• Freshly Ground Salt

Spice Mix

• ½ Tablespoon Curry
• ½ Teaspoon Turmeric
• ½ Teaspoon Cumin
• ½ Teaspoon Coriander
• ½ Teaspoon Paprika
• ½ Teaspoon Salt

Directions:

• 1. Preheat the oven to 350 degrees Fahrenheit. 
• 2. Mix together spices and salt in a bowl and set aside. 
• 3. Cut both squashes in half lengthwise.
• 4. Lay the squash on a baking sheet, skin-side down, and brush or drizzle 1 tablespoon of olive oil over the squash. Rub about ¾ of the spice mix over the squash. 

• 5. Put the squash in the preheated oven, skin side down for 20 minutes. 
• 6. As the squash cooks, dice your onions, shallot and garlic. 

• 7. After 20 minutes, raise the oven temperature to 400 degrees Fahrenheit. Cook for an additional 7 minutes. Flip the squash, skin-side up, and cook for another 7 minutes. You’ll know the squash is done when you can stick a fork in the flesh without any resistance. 
• 8. Remove the squash from the oven and let cool.
• 9. While the squash is cooling: add your last tablespoon of olive oil, onions, shallots, garlic and the remainder of the spice mix to a large pot on high heat. Sauté while mixing it constantly for about 5 minutes

• 10. Scoop out the squash from the skin into the pot, mixing as you go. 
• 11. Sauté for about 2 minutes. 
• 12. Pour in the quart of vegetable stock and bring the mixture to a boil. Let it boil for 5 minutes. 
• 13. Turn off the heat and let the mixture cool for about 30 minutes. 
• 14. Blend the soup in a blender or with an immersion blender. 
• 15. Serve up and enjoy!

NOTE: This recipe is a little spicy because of the curry so add more or less depending on your taste preference.

Check out other recipes on the Yoga District Blog!

The post Squash and Spice appeared first on Yoga District.

Transition into fall cooking with this quick and easy miso soup recipe that provides a little warmth.  

Try this pantry friendly soup.

Enjoy its highly coveted umami flavor.

Fill up without feeling heavy!

All About Miso

Miso is an amazing base for cooking that gives a nice umami layer to your food (1).  A miso base usually comes in the form of a paste. Derived from Japan, miso can be made by mashing up soybean and mixing them with a fungus called koji (2). Because of the process, misos can be very diverse in flavor, texture, and color (yay fermentation)!

I learned this easy take on miso soup from a colleague at work. The great thing about this recipe is that it can be made sans-stovetop, in a microwave, if you want to cut down the prep time. You can also use pre-cooked black rice or any other grain you love and integrate it into the recipe for some additional caloric content. As an added bonus, this recipe is gluten-free, dairy-free and vegan. 

Easy Mushroom & Tofu Miso Soup

Ingredients:

• 2 Cloves Minced Garlic 
• 1 Tablespoons Finely Minced Ginger
• 4 Oz Assorted Mushrooms (I used Shiitake, Brown Beech and Oyster)
• 2 Tablespoons Preferred Oil (Olive, Avocado, Sunflower, etc.) 
• 1 Cup Tofu
• 1 Quart Miso Broth Base
• 2 Green Onions
• 1 Cup Preferred Rice (Black or Wild Recommended)*
• 1 Teaspoon Salt or Salt to Taste

* Note: Black Rice or Wild Rice is recommended because softer rice may not hold up as well in this recipe.  

Directions:

1. Measure out a cup of black or wild rice, place in a bowl, and cover with water. 
2. Allow the rice to sit on your counter overnight.
3. Bring 3 cups of salted water to boil in a saucepan.
4. Drain the rice and then add it to the saucepan.
5. Allow rice to cook for about 20 minutes.
6. While the rice is cooking, mince your garlic and your ginger

.

• 7. Heat up 2 tablespoons of avocado oil and sauté the ginger for about 1 minute. Add in the garlic and sauté for about 2 minutes or until the mixture is fragrant. Stir throughout to ensure the garlic doesn’t burn.

• 8. Your rice should be done by now. Drain off any excess water and set aside. 
• 9.  Prep your other ingredients: Cut the tofu into chunks. Do a quick rinse of your mushrooms but be careful not to soak them. Then pat them dry with a paper towel or kitchen cloth. Chop up your green onions.
• 10. In a soup pot, pour in the miso broth and spoon in the garlic and ginger mixture. Salt to taste.
• 11. Add the mushrooms, rice, and tofu and allow to cook for 6 – 8 minutes, until the soup is fragrant. 

• 12.Dish out and top with green onions.

Check out other recipes on the Yoga District Blog!

Sources:

1. Umami, https://food52.com/blog/22142-umami-the-5th-taste-explained
2. What is Miso, https://www.bonappetit.com/story/what-is-miso

The post Less is More, Miso Soup appeared first on Yoga District.

I think we can all agree on two things this summer. One, it’s hot and two, we could use some levity.

So this week, I whipped up something for you all that is light and cool. Enjoy these homemade popsicles!

An Ode to the Homemade Pop

Homemade popsicles are a low calorie fun way to squeeze in some fruit intake. Similar to last month’s Light Summer Nacho’s, these popsicles are another kitchen sink recipe. Below I offer you a creative take on a Pina Colada popsicle and a satisfyingly tart Raspberry Lime popsicle. Remember the recipes I’m sharing are just a start. Once you have the basics of these popsicles down you can create your own recipe with what you have in your house. Grind up those old blueberries or peaches you have sitting around. Why not? 

You have a few options for popsicle molds. I went ahead and purchased a BPA-Free popsicle mold. For a more economical approach you can use recyclable cups or dixie cups, and popsicle sticks. If you don’t care about a traditional popsicle shape then there are a few household items that make great DIY models. You could try ice cube trays, used small yogurt containers, or muffin tins lined with foil wrappers. 

Summer Popsicles 

Simple Syrup 

An important base to this recipe is simple syrup. The most common ratio for simple syrup is 1 to 1, but you can adjust for a sweeter syrup by adding more sugar.

Ingredients

• ½ Cup Sugar
• ½ Cup Water

Directions

1. Add the sugar and water to a pot and mix until the sugar is completely dissolved. 
2. Let the water and sugar boil for about 6 minutes. 
3. Set aside to cool. 

Raspberry Lime Popsicles 

Yield: about six popsicles

Ingredients

• 1 1/2 Cup Raspberries
• 2 Cups Raspberry Lime Spindrift or other Sparkling Water
• 3 Tablespoons Simple Syrup
• ½ Cup Raspberries
• 1 Handful of Mint 
• 1 Tablespoon of Sugar

Directions

1. Add 1 ½ cup raspberries, Raspberry Lime sparkling water and 3 tablespoons simple syrup to a blender.* 
2. Chop up the remaining raspberries and mint, as finely as possible. 
3. Here you can either sprinkle sugar onto the raspberries or for sweeter popsicles you can create a quick raspberry and simple sugar syrup by heating the simple sugar and raspberries for 6 minutes on the stove. 
4. Pour your blended mixture into the popsicle mold leaving enough space to add the additional raspberries. 
5. Top with raspberries. There should be additional space to allow for expansion of your popsicles. 
6. Freeze.

*Note: If you have a NutriBullet, then the carbonation in the sparkling water will cause a mess. So be careful!

Pina Colada 

Yield: about six popsicles.

Ingredients

• 1 Cup Pineapple 
• 1 Cup Coconut Milk
• 1 Cup Coconut Water
• 1 Teaspoon Cardamom 
• 3 Tablespoons Simple Syrup
• ⅓ Cup Pineapple for Garnish

Directions

1. Blend 1 cup pineapple, coconut milk, coconut water, cardamom and simple syrup together. 
2. Chop up the ⅓ cup pineapple. 
3. Pour blended mixture into the popsicle mold leaving enough space to add the additional pineapples. 
4. Top with pineapple. There should be additional space to allow for expansion of popsicles. 
5. Freeze.

Check out other recipes on the Yoga District Blog!

The post Taste the Chill, Homemade Popsicles  appeared first on Yoga District.