Energize Your Morning

Mornings...the dreaded buzz of the alarm going off or hearing the pitter patter of little feet coming into the bedroom.  Through squinting eyes, you try to bring the clock into focus.  Can it really be 6:00 am already?  Shaking off the morning fog and getting the blood flowing can be a slow moving process for many.  Here is a quick routine that is less than 5 minutes, will help move things along and get you ready to face the day.

1.  Sit up in bed, cross legged or legs straight.
2.  Making sure your sitting up nice and tall, eyes closed, take a deep breath in through the nose.
3.  Slowly open the eyes while exhaling slowly through the mouth.
4.  Again, inhale slowly through the nose while raising both arms above the head.
5.  Interlace the fingers while above the head, really reaching through your sides.
6.  With arms still overhead, exhale slowly through the mouth while gently leaning towards the right.
7.  Inhaling through the nose, bringing the back in a straight line again and bringing the arms and hands back to the center overhead.
8.  With arms still overhead, exhale slowly through the mouth while gently leaning towards the left.
9. Inhaling through the nose, bringing the back in a straight line again and bringing the arms and hands back to the center overhead.
10.  Exhaling through the mouth, slowly bring the arms back down by your sides.
11.  Slowly swing both legs to the side, bringing the feet to the floor but still sitting in bed.  Slide your bottom to the edge of the bed, extend the legs out with the heels on the floor.  (If there is a slight bend in the knees that is fine).
12.  Inhale, bringing the arms overhead, slowly leaning forward and down, reaching the hands towards the feet (the hands do not have to touch the feet, remember this is just getting the blood flowing).  Hold for 3-4 breaths.
13.  Inhaling slowly walk the hands up the legs while bringing the spine upright.
14.  Still sitting on the edge, bring the feet flat on the floor, knees bent.  On your next exhale, turn the upper body towards the right, placing the right palm on the bed behind you, left palm placed on your right thigh.  Hold for 3-4 breaths.
15.  On an exhale, turning the body center, hands by the sides.
16.  Repeat the twist on the opposite side, again holding for 3-4 breaths, return the body to center.
17.  Place the right ankle on the left knee, hands can rest on the upper thighs and lean forward slightly, just enough to feel the stretch, hold for 3-4 breaths.
18.  Inhale bring the body upright, using your hands, remove the right ankle and repeat on the opposite side.
19.  Return feet flat on the floor, knees bent.  Inhale through the nose, bringing the arms overhead for one last stretch through the sides and back.
20.  Exhale, slowly lowering the arms to the sides.  Slowly standing up and be on your way for the day.

Next time I am hoping to have a video to go along with any routines.  This one is pretty easy to remember once you read over it.  If you would like a longer routine, you can repeat the entire series 2-3 times or you can add your own moves to it.  Just keep in mind, listen to your body, go slow and enjoy the flow.

Easy Summertime Recipes

We all want to enjoy more hours of sunlight that summertime brings.  Although cooking and baking up a storm is something many of us find, dare I say, fun, we also feel compelled to spend time outside taking pleasure in what seems like additional hours.

The following recipes allow you to spend less time inside and more time outside.

Un-Tuna Salad 
Serves 4


Ingredients:
2 cans or 3 1/2 c. cooked garbanzo beans (rinsed and drained)
1 red or green organic pepper (seeds and stem removed, chopped)
2 organic carrots (peeled and chopped)
1 organic celery stalk (chopped)
1 c. vegan mayo (there is a soy free option as well)
2 Tbsp. dijon mustard
1/2 tsp. salt
1/4 - 1/2 black pepper

Directions:
Place in beans in a food processor (or use a potato masher or fork).  Use the pulse option on the food processor to chop the beans while still keeping texture.  Once you have a crumbly texture place beans in a large bowl.  Add all the chopped veggies to the beans, gently toss.  In a small bowl, combine mayo, mustard, salt and pepper.  Whisk to combine and then pour over bean and veggie mix.  Mix to make sure it's well coated.  Place a scoop on top of a salad or toast up two slices of bread, add a tomato and enjoy a sandwich.  Store any leftovers in an airtight container in the fridge for up to 3 days.

Tip = if you want the sea flavor you can add 2 tsp. of kelp powder to the mayo mix before combining with the beans and veggies.


Citrus Salad
Serves 1-2

Ingredients:
3 c. organic greens (chopped, use greens like spinach, romaine lettuce, etc.)
2 large oranges (peeled, sliced)
1/4 c. pure orange juice
1 Tbsp. white wine vinegar
1/4 c. extra virgin olive oil (can use less if you wish)
1/4 - 1/2 tsp. salt
Slice raw almonds (optional)

Directions:
Place greens in a large bowl or plate, top with orange slices.  In a small bowl mix OJ, vinegar, olive oil and salt.  Whisk to combine.  Pour dressing over salad and top with almonds (optional).  Store any extra dressing in an airtight jar in the fridge for up to 5 days.

Tip = if you want a sweeter dressing, omit the salt and add 1/2 Tbsp. agave to dressing.


Ice Cream

Serves 7

Ingredients:
1 1/2 c. non-dairy milk of choice
3/4 c. coconut sugar
3 c. non-dairy liquid creamer
1 1/2 Tbsp. pure vanilla

Directions:
In a large bowl combine milk and sugar, whisk until well combine or you can use an electric mixer.  Add creamer and vanilla, mix until well combined.  Carefully pour mixture into ice cream maker and allow to mix per machine directions (newer models take only 25 minutes).  If you want to add mix-in's such as cookies, chocolate pieces, etc, add those in the last 5 minutes.  Can be placed in the freezer to make it firmer before eating.  Store in an airtight container in the freezer for about 6 weeks (ours never lasts that long).

Tip = ice cream makers are fairly inexpensive.  Bed, Bath and Beyond carry models for $60 or less and you can use their coupons!


*At the end of the week I will be having a bonus post that covers a morning wake up routine that is less than 5 minutes.

Cooling Off

Most of us love that summer is here and enjoy being outside, feeling the sunshine on our faces, but summer heat can leave us feeling hot and exhausted.  Here are a few "go to" recipes that should keep you refreshed and cool.  If you have children, grandchildren or younger siblings, have them help, that's how quick and easy these recipes are.

Tropical Pops

Ingredients:
16 oz. pure OJ
2 1/2 c frozen cubed mangoes
2 tsp. agave (optional)
2/3 c. non-dairy vanilla yogurt
Dixie cups
Popsicle sticks (hard plastic ones can be re-used)

Directions:
Place all ingredients into high-speed blender and process until very smooth.  Pour mix into Dixie cups, almost full, place popsicle stick in center.  Place cups in freezer until set (about 2 hours).  To eat, just rip away the Dixie cup and enjoy.  Serves about 10


Chocolate Pudding
Serves 2

Ingredients:
1/2 avocado (pit removed and skin removed)
1/4 c. non-dairy milk of choice
2 Tbsp. agave or pure maple syrup
3 Tbsp. unsweetened cocoa powder or cacao
1/2 tsp. pure vanilla extract

Directions:
Scoop avocado out of skin and place in high-speed blender or food processor.  Process until smooth, add remaining ingredients and process until combined and smooth.  Scrap pudding into bowl, cover and refrigerate for at least an hour.  Can eat plain, use as a dip for fruits or make into frozen pudding pops.


Date Bites

Ingredients:
6 large pitted dates
6 tsp. sunflower butter
raw, unsalted almond slivers or pumpkin seeds (optional)

Directions:
Slice date in middle, but not all the way through.  Spread sunflower butter down center, garnish with almond slivers or pumpkin seeds. If not eating right away, store in an airtight container in the fridge.

These recipes are so fast and yummy that I usually end up doubling or tripling the recipes to have lots on hand.

Summer Picnic or Brunch Recipes

Summer picnics and brunches are a tasty way to spend time with family and friends.  Don't forget the liquid recipes too, with this heat, dehydration can set in faster than you realize.  To top the whole thing off, throw in a few water guns and water balloons and you're sure to have a fun and refreshing get-together.

Personal Pan Quiche (also gluten free)

Using a muffin tin in this recipe give you the perfect hand size quiche for a brunch or picnic.

Ingredients:
1 Tbsp. olive oil
1/2 of a small sweet onion (diced)
1/2 of an organic red pepper (diced)
1 clove garlic (minced)
1 c. organic spinach (chopped)
Handful fresh basil (chopped)
1 package firm or extra firm tofu (drained)
1/2 c. vegan mozzarella cheese (grated)
1 Tbsp. nutritional yeast
3 Tbsp. tamari
1/4 tsp. black pepper

Directions:
Preheat oven to 375.  Lightly spray muffin tin, set aside.  In a large skillet, add oil over medium high heat.  Once heated, add onion and red pepper.  Cook until soft (about 5 minutes), add garlic, cook another minute.  Remove from heat, add black pepper, spinach and basil, stir well.

In a high speed blender or food processor, add tofu, cheese, nutritional yeast and tamari.  Blend until smooth (you may need to scrap down the sides and blend again).  Add tofu mix to skillet and mix well. With ice cream scooper, fill each about half full until all mixture has been used.  Place in oven, bake 25-  30 minutes.  Tops should be browned.  Remove and allow to cool slightly before serving.


Potato Salad (gluten free)

Ingredients:
10 medium yellow or red organic potatoes (quartered, unpeeled)
3/4 c. vegan mayo
1 Tbsp. dijon mustard
2 large organic carrots (peeled and chopped)
2 stalks organic celery (chopped)
Handful fresh chives (chopped)
1 Tbsp. fresh lemon juice
1 Tbsp. salt
1/2 tsp. black pepper

Directions:
Place quartered potatoes in large pot.  Bring to a boil.  Reduce heat to medium and cook for 10-15 minutes (until tender, but too soft or it will become mushy).  Remove from heat, drain and rinse with cold water, set aside.  In a large bowl, mix all other ingredients, whisk until well incorporated.  Once potatoes cool, cut into cubes, add to the large bowl and gently stir until well coated.  Serve immediately or cover and refrigerate.

Sugar Cookies (gluten free, nut free, soy free)

The best thing about sugar cookies is that you can use them for any occasion just by changing which cut-out you choose.  Of course, for summer festivities, star cookies were the preferred cut-out this time around.  

Ingredients:
3 c. Bob's Gluten Free All Purpose Flour
1 flax egg (1 Tbsp. ground flax meal whisked well with 3 Tbsp. water)
3/4 tsp. baking powder
1/4 tsp. salt
1 c. coconut sugar
1 c. organic vegetable shortening (spectrum is a good one)
3 Tbsp. rice milk
1 tsp. pure vanilla extract (gluten free)
water (optional)
dye-free sugar crystals (optional)

Directions:
Prepare flax egg and set aside.  Line 2 baking sheets with parchment paper, set aside.  In a medium bowl mix all flours, baking powder and salt, whisk well.  In a large bowl combine sugar and shortening, cream together until well incorporated, mix in flax egg, milk and vanilla.  Combine until fluffy.  Slowly add dry ingredients, mix well.  Divide dough into 2 balls, place in large Ziploc bags, flatten slightly.  Place in refrigerator for at least an hour.  When ready, preheat oven to 375.  Take out one bag at a time.  With confectioners sugar, lightly dust clean surface area (may want to spread out parchment paper to roll out dough).  Roll dough until 1/4 inch thick and use preferred cutouts.  Place on prepared cookie sheets, brush each cookie with a little water, sprinkle with sugar crystals and bake for about 10 minutes.  Continue until all dough is used.  Allow cookies to cool for a minute before moving to a cooling rack.  Once completely cooled, store in an airtight container.


Flavored Ice Cubes

Ingredients:
assortment of fruits or veggies (washed, de-stemmed, peeled if necessary and cut)

Directions:
Place fruit or veggies by itself or into preferred groupings (i.e, strawberries and blueberries together or lemon and lime, etc) into food processor.  Puree until liquid, pour into ice cube trays and freeze.  As they melt in your drinks, they give a great added flavor instead of tasting watered down.

Energizing Water

Ingredients:
48-64 oz. of distilled water
assortment of fruits (organic strawberries, organic blueberries, organic apples, organic grapes, oranges, lemons, limes, really anything goes) or veggies (cucumbers, organic carrots, etc.)
ice or flavored ice

Directions:
Wash and thinly slice fruits or veggies (peels can be left on).  Fill pitcher with water, add fruits or veggies, add ice and serve.  This is really easy, but super refreshing on those hot, sticky days.


Cut up extra fruits and throw them in a large bowl for a fruit salad and you're sure to stay nice and cool.