Portobello mushroom burger with goat’s cheese and rosemary sweet potato chips.

Sometimes you just get that burger and chip’s craving! And this recipe more than satisfies that desire while staying true to  your vegetarian/ whole foods /gluten free way of life.

Tasty, nutritious and satisfying.

4 Portobello mushrooms
3 Large sweet potatoes (I always just wash them and bake them, love those crispy skins)
Sprig of rosemary (from your garden if you happen to be so lucky)
2 Chunk’s of goat’s cheese (optional)
Rocket or spinach to garnish
2 tbs olive oil or coconut oil

Marinade
1 tbs wholegrain mustard
2 tbs Tamari (or soy sauce if you don’t have a problem with gluten)
1 tsp Raw honey
1 tbls sriracha or hot sauce of your choice
pinch of salt and pepper

Combine all the marinade ingredients in a mixing bowl, mix well. Place the mushrooms in the bowl and envelope them in the marinade. Cover and let them soak up all those flavours in the fridge for about an hour.

IMG_3382

Meanwhile…..Slice your sweet potatoes into wedges or your preferred shape of chip  and place them on a baking tin. Liberally cover them in oil and add the sprigs of rosemary and a pink of salt. Bake in the oven for 1 hour on 180 degrees. tossing as necessary.

IMG_3383

When your chips are getting near to ready pop your saucy marinated mushroom onto a baking tray and into the oven for about 15 minutes.

Remove everything from the oven and get ready to plate up.
You can personalise your mushroom burger with different garnishes. I went with goat’s cheese and spinach for a tangy iron rich finish!
I also used a gluten free seeded bun, you can also go bunless!

Extremely nice and a little bit bold…go on!

 

Your Yoga

It is your practice, wherever you might be, in class, at home, with friends, following a video etc.

You are your own greatest teacher. Listen to that and honour it.

Practice for the joy and love of the practice.

 

Ginger orange fire shot

ginger-orange

Try this recipe as a great pre or post exercise shot,  alternative to caffeine immune and energy boost!

I love coffee. I’m usually partial to having a cup a day.
Though I do go through phases when coffee just isn’t the right thing for me, on these occasions If i give into having a cup just because I’m looking for that little caffeine boost I’m usually left highly disappointed, It doesn’t even taste as good to me, as though the bitter notes and the caffeine  just don’t agree with my taste buds at those times. I guess the body know’s what the body needs (or doesn’t need) and I try to listen.

So on these occasions ginger is my ultimate boost, it’s zingy and fiery and packed with nutrients it gives me that instant energy hit that I am looking for before or after exercise or around late afternoon when it feels like it should be siesta time.

Ginger is the powerful root of a flowering plant it comes from the same family as turmeric.
Its benefits include treating nausea, boosting the immune system to fight colds and flu’s as well as helping reduce the effects of exercise induced muscle pain. Amazing! Oh and it’s really tasty.

So here is my simple three ingredient recipe for this fiery energy shot.

You will need:

A hand blender or magic bullet.
A sieve

Ingredients:

2 grams of ginger (this is the recommended dose per day for reducing muscle pain)
50ml of water
Half an orange (or more to taste)
A pinch of turmeric

Peel the ginger and place it in a glass with the water and blend with the hand blender or bullet.
Strain the ginger juice through the sieve into a glass and squeeze any of the remaining juice out of the pulp.
Squeeze half or a full orange into the glass with the ginger juice.
Sprinkle with turmeric and enjoy!

orange-ginger

Oatmeal,chia and cacao raw energy bars

img_2996

Looking for a recipe for some really quick and easy 5 ingredient raw energy snack?
They are gluten free (optional) have a really healthy dose of protein and provide you with that slow release sustained energy with a hint of sweetness that makes this an awesome treat and snack.

It also requires very little washing up afterwards which means more time for all the other stuff you would rather be doing.

So, grab a mixing bowl and pour the oats straight in and then basically dumb all the other ingredients on top and start mixing. Make sure you blend everything really well, I often get my hands in there to knead it all together.
I use a nice rectangular shaped tupperware to shape the bars and store them all in the same place. But you can use a baking tin.
Pour the mixed ingredients into you baking tray and press the ingredients into each corner and flatten it down on the top.

Chill for an hour in the fridge. Remove from the tray and slice into bar shaped slices.

These keep in the fridge very well for up to 2 weeks, however they probably wont last that long.

Easy to pack and transport.

Enjoy!

Ingredients:

2 cups of oats (I used gluten free)
3 large tablespoons of crunchy peanut butter(you can use smooth but the crunchy is nice for extra texture)
2 tablespoons of agave syrup (honey is a good option if you don’t have agave,less or more depending how sweet you like it)
4 cacao beans-morter and pestel to ground them into cacao nibs.
1 tablespoon of chia seeds

img_3003

Rise and spinal stretch

Even when it feels like there is no time-you could probably set aside 2 minutes for some nourishing spinal stretching.

*Handy tip-leave your mat  layed out beside your bed so that you can step right into your 2 minute morning practice.

childs-pose

Balasana-(childs pose) Sit the hips back to the heels, feel the spine lenghthen from tail bone all the way to the neck. Releasing between the shoulder blades.

arched-back

Marjaiasana (cat pose)-Press the pelvis towards your armpits, engaging the core and lengthening the back of the body.

arched-back-2

Bitilasana (cow pose)– Allow the belly to relax towards the ground allowing for a nice even curve in the spine not just squashing your spine at its most flexible point.

down-dog

Adho mukha svanasana (downward facing dog)-Round your outer shoulders towards the ground, hips go high, sitting bones press towards the heels, gaze towards your belly button, and breath into your belly, stay firm but calm.

plank

Kumbhakasana (Plank pose)-keep  the top of your pelvic bones moving forward and your heels reaching back, pressing upwards between the shoulder blades-alternatively come onto hands and knees flat back kneeling position.

Repeat these simple postures 2 to 3 times before breakfast.

Have a beauitiful day!

Clean up your practice!-All natural mat cleaner

Okay, yes there are a lot of natural mat cleaners on the market and yes it’s very convenient to just purchase one item instead of several, however in the long run it works out cheaper  and is more sustainable to make your own.
You can also create your own signature scent by combining your favourite essential oils not to mention that undeniable sense of pride you will get from making it yourself, you can even design your own label if you are so inclined.

You will need;

A dark glass bottle (blue or amber) this is necessary for maintaining the essential properties of your precious essential oils.
Apple cider vinegar- this stuff is absolutely magic
Distilled water
A selection of essential oils.
I recommend as a must have ingredient either tea tree for its antibacterial, antimicrobial, antiseptic and antiviral properties or lavender for its anifungal, antiseptic properties or lemon for its detoxifying, antiseptic properties.

I recommend not mixing more than three essential oils for your recipe. I mostly use only two. Check out this page for some excellent tips on blending http://www.growingupherbal.com/blending-essential-oils-for-beginners/

Method

1 1/2 cups water or enough to fill (I use a 500ml bottle, but whatever you have handy is fine)
5 tablespoons of apple cider vinegar more if you wish, less if you prefer.
5 drops of tea tree
3 drops of lavendar

Mix all your ingredients into your spray bottle, simple as.

Here are some suggestions of blends that I have tried that I believe go really well together.

Lemon (detoxifying and antiseptic) and Lemon grass (antimicrobial, antipyretic, antiseptic, astringent, bactericidal, antifungal) This combination is uplifting, refreshing and soothing at the same time.

Tea tree (powerful antiseptic) breath deep when your mat smells this fresh and
peppermint (antiseptic and decongestant)

Lavendar (antiseptic, antibacterial and antimicrobial)and Ylang Ylang (antiseptic, sedative substance) For a relaxing blend, I like to use this in the evenings when I have finished my evening practice and getting ready to wind down for the night.

FullSizeRender

Please note: I have my beloved manduka eko yoga mat and prior to this I used less well known more economical brand name mats. This mat spray has served me well on all of these mats however you should check out the mat care guides for each specific brand as each is made differently. Jade mats for example recommend not using any oils for the cleaning of their mats.