recipe

Ayurveda Recipes: Yogurt & Cumin Digestive Lassi

Lassis digest easier than yogurt. Blending breaks up the gel and spices combat mucous. Lemon helps reduce the astringency of churned yogurt which can be slightly constipative.
The amount of water in a lassi varies with strength of digestion. Those with weaker digestion can use non fat yogurt with a 1:3 ratio of yogurt to water. For stronger digestions 3:1 ratio of yogurt to water.
Lemons are okay to mix with yogurt because it is already soured. Mixing lemons with milk, other the hand, curdles in the stomach!
Ingredients
1/4 tsp CUMIN
1/8 whole LEMON
2 pinch SALT (MINERAL SALT)
2/3 c WATER
1/3 c YOGURT
Instructions
Puree all ingredients in a blender and serve. Here 1/8 lemon means a normal “wedge” or slice of lemon.

Mango Madness Protein Shake


One of the secrets to eating healthy is realizing not all meals need to be full-food meals.
Another option, especially if you’re racing the clock and tempted to swing through a fast food joint? Super shakes.


Instead of opting for convenient foods (including most smoothies) which are loaded with sugar, refined sugars, and a lack of protein, quick super shakes are jam-packed with protein, fiber, vitamins, and minerals for a fraction of the price.


As a busy personal trainer, I used to make 2-3 of these and bring them to work. You probably don’t need to go that overboard, but one or two per day will keep you full, help you nail your protein, and even sneak more veggies into your diet.


Here’s Mango Madness, a high-protein shake I’ve been testing out.


WHAT YOU NEED:
One Cup Frozen Mango
Two Scoops Vanilla Protein Powder
1 Cup Green Tea
1 Cup Kale (or spinach)
Dash of Cinnamon


WHAT TO DO:
Blend on High, checking after 15 seconds for consistency. The more frozen fruit you use, the thicker the shake.
Drink after a training session OR as a low-carb, low calorie snack or dessert.
ENJOY 😉

Roasted Garlic Chicken Meatballs

Roasted Garlic Chicken Meatballs

Serves 6
Per serving: 1 fat, ~3 condiments, 1 leaner

● 1 head of garlic
● ¼ tsp each- salt and pepper
● 2 lbs white meat lean ground chicken
● ¼ cup almond flour
● 2 Tbsp coconut flour
● 2 eggs
● 1 tsp garlic powder
● ¼ tsp salt
● 1/4 tsp pepper
● cooking spray

Directions

  1. Preheat oven to 400F and cut top off head of garlic to expose the tops of each bulb. Remove outer skins of garlic head, but keep bulbs intact to the base.
  2. Place garlic head on a sheet of foil and spray pam. Sprinkle with salt and pepper. Roast one hour. Remove from oven and let sit until cool enough to handle.
  3. Use your fingers to squeeze out garlic from each bulb into a small bowl. Mash with a fork.
  4. For the Chicken meatballs, preheat oven to 350F and line a large baking sheet with parchment paper.
  5. In a large bowl, combine chicken, almond flour, coconut flour, eggs, garlic powder, salt, pepper and mashed garlic paste. Mix well to combine.
  6. Form into 1 & 1/2 inch balls and place on prepared baking sheet. Bake 15 minutes.
  7. In a large skillet over medium, spray with pam, when warm place in meatballs and cook
  8. Serve over zucchini noodles or mashed cauliflower.