Celebrating The First International Day of Yoga
Yoga_Life_Winter_2015_WEB
Yoga_Life_Winter_2015_WEB
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YOGIC VEGETARIAN RECIPES<br />
Serves: 4<br />
Pumpkin & Spinach Mini Quiches (Gf, Ve)<br />
This recipe is out <strong>of</strong> this world! It combines the attractive colours <strong>of</strong> pumpkin and<br />
spinach with complementary Mediterranean flavours, and the crunchiness <strong>of</strong> a pastry.<br />
Bon appétit!<br />
Serves: 4<br />
Ingredients:<br />
150g gram flour + little extra for dusting<br />
150ml water<br />
2 tablespoons olive oil + little extra for coating<br />
100g pumpkin<br />
200g spinach<br />
20g pumpkin seeds<br />
200g t<strong>of</strong>u (optional)<br />
10g basil<br />
5g fresh tarragon or thyme<br />
Salt and pepper to taste<br />
Method:<br />
Preheat the oven to 220˚C. Lightly brush a muffin tray with oil and dust it with some<br />
<strong>of</strong> the flour to prevent the mixture from sticking. Set aside. Peel and grate the pumpkin.<br />
On a medium heat, heat one tablespoon <strong>of</strong> olive oil in a pan and sizzle the pumpkin,<br />
cook thoroughly for 10 minutes and add the t<strong>of</strong>u (if using) and spinach. Once the<br />
vegetables are cooked, set aside. Make the quiche batter by mixing 100g <strong>of</strong> gram<br />
flour, 100ml <strong>of</strong> water, 1tbsp <strong>of</strong> olive oil and the fresh chopped basil and tarragon or<br />
thyme. With the help <strong>of</strong> a whisk, mix the batter until a smooth texture is obtained.<br />
Add salt and pepper to taste. Put some <strong>of</strong> the vegetable mixture into each <strong>of</strong> the<br />
muffin tray compartments and add the batter to ¾ <strong>of</strong> the height <strong>of</strong> the tray. Sprinkle<br />
the mini quiches with pumpkin seeds.<br />
Bake for 20 – 30 minutes until the batter is cooked thoroughly. Leave to cool for<br />
10 minutes before removing the mini quiches from the muffin trays.<br />
Leftover suggestion: This recipe can be eaten hot or cold. If you have some batter<br />
leftover, please make some pancakes with it!<br />
*****<br />
Roasted Butternut Squash, Avocado<br />
and Rocket Salad (Gf, Ve)<br />
If you are feeling a little fatigued, this nutrient dense salad will rejuvenate your cells.<br />
<strong>The</strong> avocados are packed with anti-oxidants to keep the white blood cells healthy<br />
and therefore will protect your immune system, and the nuts are high in protein,<br />
essential fats and fibre. A crunchy, creamy and natural sweetness all in one bite!<br />
Ingredients:<br />
1 avocado<br />
200g butternut squash<br />
100g rocket<br />
20g fresh basil<br />
10g fresh rosemary<br />
Zest and juice <strong>of</strong> 1 lime<br />
50g pecan nuts<br />
20g pine nuts<br />
3 tbsp. hazelnut oil or olive oil<br />
1 tablespoons tamari<br />
3 tablespoons olive oil for roasting<br />
Salt and pepper to taste<br />
Method:<br />
Preheat the oven to 220˚C. Prepare 2 baking trays with parchment paper. Place the<br />
pine nuts on one <strong>of</strong> the trays and roast them for about 10 minutes or until they are<br />
golden brown.<br />
Peel the butternut squash, take out the seeds and cube them into 3cm thickness,<br />
coat with olive oil and sprinkle with salt and pepper (optional), add them to the<br />
remaining tray and roast for 15 – 20 minutes or until s<strong>of</strong>t. Make the dressing with<br />
the zest and lime juice, hazelnut or olive oil, tamari, chopped fresh basil and<br />
rosemary. Cut the avocado into cubes and add them into a large bowl, add the<br />
pecan nuts, cooked and cooled down butternut squash, and rocket. Top the salad<br />
with the dressing and mix well. Serve immediately.<br />
Leftover suggestion: This can make a nice pesto; when the salad is completed and<br />
dressed, blitz all <strong>of</strong> it together in a food processor or with a blender.<br />
Banana & Coconut Chutney (Gf, Ve)<br />
You need the right accompaniment to your dishes, and this delightful, nutrient dense,<br />
silken chutney will take your taste buds on a wonderful journey. In addition, both<br />
ginger and coriander will help to boost your digestive enzymes.<br />
Serves: 4<br />
Ingredients:<br />
2 tablespoons coconut or sunflower oil<br />
1 inch fresh ginger - chopped<br />
20g desiccated coconut<br />
50g raisins<br />
3 ripe bananas<br />
Juice and zest <strong>of</strong> 1 lime<br />
1 tin <strong>of</strong> coconut milk (150ml)<br />
¼ teaspoon caraway seeds<br />
1 teaspoon ground cumin<br />
1 teaspoon ground chilli<br />
1 teaspoon ground cardamom<br />
1 teaspoon mango powder (opt)<br />
10g fresh coriander leaves<br />
*****<br />
Method:<br />
Rinse the raisins, place them with the desiccated coconut in a large bowl and cover<br />
with water, leave on the side. Pour the oil into a small pan and place it on a medium<br />
heat, add the caraway seeds, stir occasionally and cook until they start to bubble.<br />
Add the chopped ginger and continue cooking on a low heat for 3 minutes. Add the<br />
ground cumin, chilli, cardamom and mango powder (optional) and cook for a further<br />
2 minutes. Add the coconut milk and simmer for 10 minutes. Drain the water from<br />
the raisins and desiccated coconut and add to the coconut milk mixture, this does<br />
not need any further cooking. Transfer this mixture into a bowl and leave on the side<br />
to cool down.<br />
Meanwhile, peel the bananas and chop them up into small cubes, juice and zest the<br />
lime and coat the bananas to reduce the oxidation effect. Add them into the cooling<br />
mixture. Chop up the coriander as fine as possible and add this to the chutney and<br />
keep in the fridge until ready for serving. You may prefer to blend the mixture to a<br />
smooth texture according to taste.<br />
Leftover suggestion: This recipe can be served on top <strong>of</strong> your morning porridge!<br />
YOGALife |Autumn/Winter 2015<br />
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