First thing in the morning – Eat Like A Yogi

Yoga is a union between the mind and body.  In yoga practice we are aware of every detail and pay close attention to the way we move our body.  The same union applies to healthier food choices by avoiding meat, consuming fresh water and eating mostly grains, fresh fruits and produce. 

fresh fruits
Photo by: Susan T’s Kitchen

If your day is busy just grab some fruit and eat on the go.  The yogi way is to eat slowly and savor each bite.

Fruit Bowl
Photo by: Susan T’s Kitchen

If you have the time; go ahead  sit down, read the newspaper and have yourself a bowl of  nutrient rich fruit. 

Oatmeal and Fruit
Photo by: Susan T’s Kitchen

Why not have some grains with that fruit such as a nice bowl of oatmeal, no sugar needed because  the fruit sweetens it up. 

Raspberry Smoothie
Photo by: Susan T’s Kitchen

Have a smoothie with some immune boosting antioxidant berries and fruit.

Namaste and have a beautiful day.

Remember not to skip breakfast, eat slow, savor every bite and be kind to yourself. Namaste.

Stir Fry Sesame Tofu and Rice

 Sesame Tofu and Rice is a favorite here st the Beach Bungalow.  It is light but filling and has enough carbs, protein and fiber for the following day’s  Gym Session!    

Photo by: Susan T’s Kitchen

Ahead of Time

• Drain and rinse 1 1/2-ounce package of extra-firm tofu
• Place the tofu on a cutting board, cover with a clean towel and press any extra water from the tofu
• Cut tofu into ½ in cubes and set aside
• In a bowl mix
• 1 tsp sesame oil
• 1 tsp canola oil
• ¼ cup low salt soy sauce
• ¼ cup orange juice
• Add the tofu
• 2 cloves of garlic finely chopped
• 1/2 cup finely chopped onion
• 1 cup of broccoli
•  two large carrots sliced

Marinate in the refrigerator for 1 – 2 hours

 

Photo by: Susan T’s Kitchen

 Prepare Rice according to package directions 

Photo by: Susan T’s Kitchen

• Heat 1 tbsp oil in large skillet over med heat
• Add marinated tofu to skillet; cook briefly stirring gently, until semi brown.
• add vegetables to skillet, cook for 2 to 3 minutes.
• Add marinated tofu and  mix to prepared rice.
  

  Photo by: Susan T’s Kitchen

Leftovers can be kept in the frige for a few days or frozen.

OM Oatmeal

What is a good recovery meal after a long yoga session?  Oatmeal and fruit!  It fills you up, gives you energy and is chock full of vitamins and minerals.  You can’t go wrong with oatmeal. It is good for you and your heart too!    

Plain oatmeal with berries
Photo by: Susan T’s Kitchen

San Pedro Harbor

Avocado Sandwich on a Whole Wheat Roll

I love Avocados in a salad and what is better than an avocado salad on a hot summer day?  An avocado sandwich with veggies, hummus, olive oil and a splash of lemon.  This sandwich is yummy, satisfying and will keep you light on your feet all day! Below is the recipe for two sandwiches.

Photo by: Susan T’s Kitchen

• 2 Whole Wheat Rolls
• 2 slices of provolone cheese
• 2 tbsp hummus
• 5 black olives sliced
• 3 or 4 onion slices
• 4 lettuce leaves
• 1 avocado sliced
• 1 carrot shredded
• olive oil
• fresh lemon or lemon juice
• salt and pepper to taste

 Spread the bottom rolls evenly with  hummus.  Add a slice of cheese and layer with lettuce, onions, black olives and shredded carrots.  Drizzle with olive oil, and a spritz of lemon juice.  Salt and pepper to taste. On the top roll layer the avocado slices and combine the sandwich halves.  Makes 2 servings.

Beach Bungalow Tortilla Chips

I love Tortilla Chips with Salsa and a Margarita and hubby likes to have a beer.  However,  the bagged tortilla chips are not the same as the  chips we get in the Mexican restaurants. Lately here at the beach house we have making the tortilla chips, which I could say are close enough to the ones served in restaurants. Here is  my  easy recipe for Beach Bungalow Tortilla Chips they are baked not Fried!  Enjoy!

Photo by: Susan T’s Kitchen

DIRECTIONS

• You will need one package of tortillas
• olive oil
• salt 
• Preheat Oven to 400

Brush olive oil on each tortilla
Stack four tortillas on the cutting board

Cut into triangles with pizza cutter

Slice into 8 even triangles

Place on cookie sheet and sprinkle with salt
Place in the oven and bake until golden brown

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• Serve while still warm
• Place remaining chips in airtight container
• For up to two days.

 

Serve warm with Salsa.

Did You Have Your Fruit Today?

Did you know Americans should include at least 2 cups of fruit per day in their diets? Examples are: Bananas, grapes, oranges, grapefruit, apples, melons, peaches, pineapples, strawberries.  This food group provides important sources of potassium, magnesium and fiber.  Fiber fills you up and provides needed energy. 

• Grapefruit helps lower cholesterol.
• Bananas helps to lower blood pressure, contains potassium.
• Oranges contain vitamin C, potassium and is full of fiber.
• Apples have fiber and vitamins and as the old saying goes “an apple a day keeps the doctor away.”
• Berries contain needed vitamins and antioxidants.

photo by: Susan T’s Kitchen

Keep a dish on the kitchen counter to remind yourself to eat fruit everyday. 

photo by: Susan T’s Kitchen

I love this combination of oranges and grapefruit.  No need for sugar on the grapefruit because the oranges sweeten up the tartness of the grapefruit. squeeze fresh lemon juice over the fruit for added sweetness and vitamins!  Fruit is a wonderful addition to breakfast or as an afternoon pick-me-up! 

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One Dish Veggie Meal

 Do you ever have one of those days where you do not feel like cooking but you want a healthy meal.  Problem solved with the one dish meal.  All you have to do is to cut up potatoes and any veggies you have on hand.  Slice, chop and place all veggies in a large baking dish with foil for easier clean up.  Sprinkle with olive oil, toss the veggies around in the baking dish to evenly coat, sprinkle with herbs, squeeze lemon juice (in place of salt) and bake at 400 until veggies are tender. 

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Photo by: Susan T’s Kitchen

In this one dish meal.

• potatoes
• broccoli
• carrots
• sweet potatoes
•  onions
•  garlic
•  sliced lemons ( no need for salt)
•  pepper
•  olive oil
•  parsley, oregano and basil
•  Bake at 400 until veggies are tender.