Eat Like a Yogi

In Today's Email:

• Eat Like a Yogi: Breakfast Ideas...

• Our Gift To You: 100 Self Care Ideas Workbook...

• Ayurvedic Breakfast Recipes For Your Dosha...

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Breakfast Of A YogiThe most basic tip from Ayurveda would be to eat for your dosha, or your particular body type. Here are a few basic tips that you could integrate into your breakfast plan.

Vata. The vata dosha is light and airy, and finds balance by eating warming, heavy foods such as ghee, cinnamon, and hot cereal.

Kapha. The kapha dosha is heavy and slow, and generally benefits from foods that are light and fiery. This could include chili peppers, fresh fruits, and lightly cooked vegetables.

Pitta. The pitta dosha is hot and fiery, and does best with cooling foods and spices such as cardamom, bitter foods, and fresh vegetables.

Now that you know a bit more about your dosha, you could use this knowledge to add spices or foods to the following to enhance the benefits of your breakfast.

Eggs: Eggs were one of the most popular breakfast items among yoga instructors. Eggs are a great choice because they offer a stabilizing mix of protein and fat. A 70-calorie large egg will provide about six grams of protein and five grams of fat.

What yogis say: "I'm usually on the run in the morning to get to the office and drop the kids at school. So I have a regular morning routine and I know I need protein and a touch of caffeine to get going and have energy until lunch. I have two soft-boiled eggs and a cup of Yerba mate tea. Then I follow that up with a superfood green drink powder that I mix with a small portion of apple juice. It has an incredible mix of vitamins and minerals. A few times a week I add an arugula salad with olive oil or apple slices. I love eating clean, healthy, and simple when I am short on time."

Avocado toast: Avocado toast was another clear winner among the yoga instructors I spoke with. Here is what one yogi said: "My go-to breakfast is one piece of whole-wheat toast... with half of a smashed avocado and a fried egg. I make the egg with a tiny bit of unsalted butter. I top it with a pinch of salt and pepper. I love this breakfast because it's filling with healthy fats and proteins, low in simple carbs, and incredibly flavorful. It's a really quick weekday breakfast that feels like weekend brunch."

Here is what another yogi said: "I toast a high-quality piece of wheat or 9-grain bread, put ghee (clarified butter) on it, and half a sliced avocado on top of that with salt and pepper. Then I put two fried or poached eggs on top of that. It's so delicious I eat it nearly everyday!"

Yogurt Here's what one yogi said: "I eat plain yogurt with a little spoon of coconut sugar, vanilla extract, a bit of seasonal fruit (peaches are my fave), and a few spoons of low-sugar granola," she told me. "Easy, quick, and filling!" This combo provides a balance of protein, carbs, and fiber.

After a glass of lemon water with cayenne, Sherrell Moore-Tucker, a yoga instructor from Upper Marlboro, Maryland — who calls breakfast "my favorite meal of the day" — said, "I'll have some yogurt and granola, and maybe an hour later a tall green smoothie made with spinach, mangos, pineapples to keep me naturally energized and alert."

Chia pudding When she's not starting her day with raw oats from a local organic cafe, the founder of one yoga studio in New York said the following. "Even though they're not massive meals, both provide me with energy for many hours without feeling heavy or groggy after eating them," she said and that's thanks to the combo of nourishing ingredients and high fiber content. She especially loves the superfood boost from ingredients like matcha (green tea powder), maca, and chia seeds, which have all been noted for their variety of health benefits.

Compounds called catechins in matcha and other green tea, for example, have been studied for their potential to boost brain function, reduce cancer risk, and enhance metabolism. Maca is a root vegetable that is usually used in powdered form. It has been touted for its potential benefit to nutritional health, sexual function, energy, and numerous health conditions. Chia seeds are packed with filling fiber and heart-healthy omega-3 fatty acids.

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Morning Mantra To Energize Your Day:

"Karagre Vasate LakshmiKara-madhye SaraswatiKara-mule Sthita GauriPrabhate Kara-Darshanam"

(On the tip of my fingers is prosperity and abundance (goddess Lakshmi); in the middle of my hand is eloquence and learning (goddess Saraswati); at the base of my hand is divine power (goddess Gauri). In the morning, a vision of energy in my hands.)

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AYURVEDIC BREAKFAST RECIPES FOR YOUR DOSHA

We cannot think of a better place to start the practice of food sadhana than with the first meal of the day- breakfast. Eating a healthy Ayurvedic breakfast will stoke your agni or digestive fire. When your agni is strong, you are able to digest, assimilate and absorb the vital nutrients in your food and create healthy bodily tissues. This, in turn, will maintain your vitality and immunity, known in Ayurveda as ojas. When you are abundant in ojas, you are better able to withstand stress and maintain a healthy, radiant glow to your skin.

Ayurvedic Egg Breakfast

Ingredients:

3 egg whites

⅛ cup raw cow’s milk

1 tablespoon ghee or coconut oil

1 cup packed fresh spinach leaves

¼ teaspoon turmeric

¼ teaspoon coriander seeds

¼ teaspoon cumin seeds

dash of salt & pepper

Combine the egg whites, milk, and turmeric in a mixing bowl and whisk until combined. In a skillet, heat ½ teaspoon ghee and add the coriander and cumin seeds. Cook on low until you hear the seeds popping then add the spinach leaves and saute. Once the spinach is wilted, remove it from the skillet onto a plate. Add the remaining ghee to the skillet and pour in the egg white mixture. Allow the eggs to cook without stirring until the mixture begins to set around the edges. Using a spatula, gently stir the eggs to make a scramble. When eggs are the desired consistency, remove from heat and add to sauteed spinach. Finish with a dash of salt and pepper.

SPICED OATMEAL

Ingredients:

⅔ cup dry oats

2 cups of water

¼ teaspoon salt

1 heaping tablespoon ghee

¼ cup dates

¼ teaspoon cardamom powder*

¼ teaspoon cinnamon powder*

dash of nutmeg powder*

optional: ½ teaspoon ashwagandha powder

Place oats, dates, salt, ghee, and water in a small saucepan and bring to a boil. Reduce heat to low and add the cardamom, cinnamon, nutmeg and ashwagandha (if using). Cook on low until oats are cooked entirely, anywhere between 5-10 minutes.

Add a splash of almond milk or raw whole cow’s milk after the oats have cooked through to give the oats a nice creamy texture. If desired, add a bit of maple syrup to the oats; however, the oatmeal should already have a nice sweet taste thanks to the dates.

Meme

NAMASTE ❤️

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