Come and enjoy a playful hour for parents and kids (3-9 years old) to explore yoga together.
When: Sunday 17 November, 14:30-15:30
Bhavani, Certified Sampoorna Yoga Teacher and Certified Children’s Yoga Teacher
Price: 18 euros for one parent & child together, 10 euros for additional parent or child
PS. We will offer Family Yoga once per month starting in January. Save the dates already: 26 January, 23 February, 30 March, 27 April and 25 May 2014.
As a vegan we can get our proteins from a wide variety of sources. For example, I love eating lentils, they can be stored for a long time, are easily digested, fast to prepare, cheap and very yummy! You can use them for soups, dahl, veggie spreads, … Today I made a deliciously creamy soup, with sweet potatoes that add a creamy and (obviously) sweet touch.
The ingredients (about 3 servings/ bowls of soup)
- 4 cups of boiling water
- 1 cup of red lentils
- 1 cup of sweet potato cubes
- 1 big chunk of fresh ginger root (about 2 cm)
- 1 tsp of yellow mustard seeds
- 1 tsp of black mustard seeds
- 1 tsp of cumin powder
- 1 tsp of turmeric powder
- 1tsp of Asafoetida (can be found in Indian shops)
- 0,5 tsp of cumin seeds
- Himalaya salt
- Black pepper
- Fresh cilantro
- Thoroughly rinse the lentils in a sieve with cold water (you can save the water to give to your plants).
- Peel the sweet potato and cut in cubes.
- Peel the ginger and cut in small cubes. Heat some (coconut) oil in a wok, add the mustard seeds until they ‘pop’, then add the ginger slices and stir fry for a couple of minutes.
- Boil water.
- Add the sweet potato cubes and stir for a bit more, add the lentils and stir everything together, add the spices (except salt) and stir until the spices are well mixed with the lentils and potatoes and you can smell the spices.
- Add 4 cups of water and bring to boil again. Let it simmer on a low heat for about 15 minutes, until the potatoes are cooked and the lentils fall apart.
- Take the pan of the furnace and mix the soup till it has a nice creamy texture. You can add more boiling water if you want a less thick soup. Add salt and black pepper to your taste. Enjoy with some fresh cilantro.
Tip: the soup will thicken when it gets cold, so if you eat it the day after, you might have to add some more boiling water to get the right consistency (‘right’ = what you like it to be).
The main health benefits of red lentils
- Lower cholesterol
- Heart health – thanks to significant amounts of folate and magnesium.
- Digestive health – thanks to the fibers.
- Good protein – of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
- Increases energy and stabilizes blood sugar
- Excellent source of iron (especially for menstruating women)
The main health benefits of sweet potatoes
- Excellent source of beta-carotene (precursor of vitamin A), B6, C & D
- Lowers the potential health risks of heavy metals and oxygen radicals circulating in the body
- Helps with blood clotting
- Contains iron, magnesium, potassium
- Controls blood sugar
I’m a HUGE fan of kale. When I was living with my parents I used to love to eat kale and mashed potatoes with gravy and sausage. When I became a vegetarian I ate the same dish with a vegetarian sausage and without the gravy. When I became a vegan I discovered there was lots more we can do with kale.
Nowadays I’m impatient for the first kale to arrive on the farmer’s market and I juice it, make kale chips, make soup with kale, make stews with kale and recently I discovered kale pesto. As kale is finally in season again, I bought heaps and did my first kale pesto experiment this morning. I must say I’m pretty pleased with the outcome.
- Leaves of 4 kales stems
- 0.5 cups of raw, unsalted cashew nuts (but you can use any type of raw nuts you like)
- Olive oil
- Nutritional yeast flakes
- Pinch of Himalayan salt
I tried to make the pesto with my simple blender, but it didn’t work as there wasn’t enough liquid (despite 6 table spoons of olive oil), then I tried my small food processor, I had to first blend the cashews with the salt & some olive oil, take them out, blend the kale with the nutritional yeast and olive oil, then add more oil and add the cashew mix back little by little. I realize it’s time I buy a Vitamix…
However, the result is awesome! Safe it in a jar in the fridge and add some more olive oil to prolong the preservation. Add it on your sandwiches, with pasta, on a salad, with cooked wheat, whatever inspires you.
Kale is a Nutritional Powerhouse, it’s also member of the cruciferous family, just like cauliflower. Kale is known to be ‘dirty’, meaning sprayed with pesticides, so buy organic where possible.
Some health benefits of kale
- It’s high in fiber
- It’s packed with calcium and antioxidant vitamins A, C & K
- It’s a good source of copper, potassium, iron, manganese and phosphorus
- It helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
- It’s a great detox food (cleanse your liver with kale juice)
In the Sivananda ashram there’s often a delicious soup on the menu. One day I tasted the most delicious creamy soup and it turned out to be cauliflower soup, whereas I’m not a big fan of cauliflower! Hence I tried to make my own version (with a little help of the Sivananda Yoga cookbook) of this yummy and very filling soup.
Ingredients for 4 servings
- 1 cauliflower (medium to big size)
- 1 tablespoon oil (I prefer coconut)
- 1 tablespoon cumin seeds
- 1 teaspoon of mustard seeds
- 0.5 teaspoon (or more if you like) turmeric powder
- 1 can of coconut milk/ cream
- 1,5 cup of water
- salt & pepper
- Optional (for a thicker soup): 2 to 3 potatoes.
Cut the cauliflower in to small florets and keep the stalks too. Melt the coconut oil in a wok or other deep pan. Fry the cumin seeds and mustard seeds until they pop and are fragrant. Add the cauliflower florets and stalks and the turmeric. Keep frying until all the cauliflower is coated with the cumin and mustard seeds and the turmeric. Add the coconut milk and the water (and potatoes if using) and let it simmer for about 15 minutes. Puree the soup until smooth. Season to taste with salt & pepper.
Cauliflower is a member of the cruciferous vegetables and provides fantastic health benefits (I include a couple from various sources below). It’s recommended to include cruciferous vegetables in your diet at least 2-3 times a week for at least 2 cups each time. It’s delicious in soups, pate, stir fries, Indian dishes, …
Some benefits of cauliflowers
1. Nutritional: it contains many B vitamins, omega-3 fatty acids and vitamin K, it’s a good source of vitamin C as well!
2. Anti oxidation
4. Cancer prevention
6. Digestive support
7. Cardiovascular & cerebrovascular