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PRANAYAMA - BREATHING PRACTICES

WARM UP

SUN SALUTATION

SHORT PRACTICES

MEDITATION - RELAXATION

QIGONG

8 Pieces of Brocades - Baduanjin Qigong course

SOUNDBATH

LIVE RECORDING

Ayurveda

Daily routine practices

RECIPES

Spiced quinoa porridge
Ingredients
• 2cups water (or as needed)
• 1 cup quinoa
• 30 raisins
• 1 cinnamon stick or powder
• 1/2 cup unsweetened almond milk (or other milk)
• 1 teaspoon cinnamon
• 1/2 teaspoon ginger powder
• 1/4 teaspoon cardamom powder
• 1 teaspoon ghee (can be substitute with other organic oil)
• 2 to 4 teaspoons honey
• Dash cinnamon, for garnish
 
Directions
1. Place the water in a medium saucepan and bring it to a boil. 
2. Reduce the heat to low and add in the quinoa, raisins, and cinnamon stick or a pinch of cinnamon.  Cover and cook for 12 (check for time to time and add more water if needed or continue to cook until all the water has been absorbed. 
4. Once cooked, turn off the heat.  Add in the almond milk, cinnamon, ginger, cardamom, and ghee.  Stir well and replace the cover, leaving the porridge to sit for an additional 5 minutes then serve.
Add honey once the porridge has cooled down, just before eating.

Nourishing OATMEAL
Ingredients
3cups water
1 cup oats
Pinch of salt
20 raisins
2 dates, pitted and chopped
2 tablespoons shredded coconut
1 tablespoon almond butter (or other organic oil or ghee)
1 1/2 teaspoons cinnamon powder
1/4 teaspoon cardamom powder
1/2 teaspoon ginger powder
Grated skin of 1.2 lemon
2 teaspoons ghee
1 to 2 tablespoons honey
 
 Directions
1. Place the water into a medium saucepan.  Bring the water to a boil and then reduce the heat to a low-medium setting.
2. Add in the oats, grated lemon peel and salt.  Cook for 20 minutes over low-medium heat, stir often while it is cooking.
3. Turn the heat off when cooked. Add in the raisins, chopped dates, coconut, almond butter, cinnamon, cardamom, ginger, vanilla, and ghee. Stir until everything is evenly mixed. Cover for 5 minutes before serving.
4. add honey once it has cooled down, just before eating.

Vegetable broth
This is an excellent source of electrolyte and is a blood builder.
In a large pot place:
1/4 potatoes
1/4 chopped onions
1/4 chopped celery and dark greens
1/4 carrot and beets chopped
1 garlic clove
1 tsp each  teaspoon each Fennel, coriander, cumin, mix Italian herbs, turmeric and a pinch of black pepper 

Add enough water to cover and slow cook for 1-5 hours. 
Strain and drink the broth.
You can keep the broth refrigerated for up to 2 days.
You can use vegetables as a side dish with rice or other grains. 

Spiced Berry Porridge:

• 1 cup of water

• 1 cup of non-dairy milk

• 1 cup of porridge oats

• 1/2 teaspoon of coconut oil

• 1 tbsp hulled hemp seeds (or pumpking)

• 1/4 cup of frozen or fresh berries

• 1 teaspoon of breakfast churna

• 1 teaspoon of Chywanprash (is a traditional Ayurvedic rejuvinating jam)

Method:

In pan, add the liquid, oil and churna, (frozen berries can be added now) and simmer for a few minutes.

Add the oats and seeds, ( and fresh berries if not used frozen ones)) and stir for a few minutes until a nice creamy consistency.

Remove from the heat, add Chywanprash and stir.

Lunch frittata and salad

Make a salad with a handful of salad leaves, 1 beetroot chopped, 1/2 an avocado and a good drizzle of extra virgin olive oil and a splash of balsamic vinegar. Serve with frittatas from Monday recipes.

Sesame Salmon Parcel

• 2 salmon fillets

• 200g of courgette, spiralized or thinly sliced.

• 150g of mangetout

• 3 tbsp of tamari

• 1.5 tbsp of toasted sesame oil

• 2cm knob of ginger, grated

• 1/2 red chilli, finely diced

• Small handful of fresh coriander, chopped

• 3/4 cup of rice

Method:

Preheat oven to 180C Lay out a large sheets of foil. Place ALL of the courgette and mangetout in the middle of the sheet. Place the salmon fillets on top of the vegetables. Mix the tamari, oil, ginger, chilli, coriander together in a small bowl, and drizzle over the salmon. Fold and seal the parcel, and put on a baking tray. Bake for 25 minutes,until the salmon is cooked. Whilst the salmon is cooking, boil your rice and serve.

Vegetarian Sesame Tofu Stirfry

Lightly fry garlic and chilli in a wok on a medium to high heat. Add the vegetables and tofu, and cook for 4-5 minutes until cooked, but still a little crunchy .Add the tamari, seasame oil, coriander and stir through. Serve with the rice.

Digestive churna.
Combine:
6 teaspoons of ground cinnamon 2 teaspoons on ground cardamom 2 teaspoon of ground turmeric
1 teaspoon of ground ginger
Combine spices, and store in a jar.
This can be added to every food, including breakfast. It helps with digestion.

BREAKFAST
Banana Turmeric granola,

the recipe below makes 4 servings.
-160g oats
-85g desiccated coconut
-40g hulled hemp seeds
-1 and a 1/2 teaspoon ground cinnamon 1/2 a teaspoon of ground turmeric pinch of sea salt
-2 small ripe banana (mashed)
-1/3 cup of coconut oil (melted)
In a bowl combine oats, coconut, hemp, cinnamon, turmeric and salt. Add in the mashed banana and oil and mix well so that all of the dry ingredients are nicely mixed with the wet.
Spread the mixture evenly on a lined baking tray in one even layer.
Bake for around 45 minutes, you will need to check and mix the granola with a spoon a few times during cooking to make sure you get an even bake. Once nicely golden, remove from the oven and leave it to crisp up. Store in an airtight container.
8
Don't get on with oats? Try buckwheat No hulled hemp? Use pumpkin seeds.
#pumkinseed are one of the seeds used in rotation to balance female hormones, menstruation and menopause.

Frittata

Peel 2 sweet potatoes and chop into 2 cm chunks, place on a baking tray. Drizzle over some oil, sprinkle over 1/2 teaspoon of cumin and 1 teaspoon of smoked paprika. Shake the tray to evenly coat the sweet potato in the herbs. Place in the preheated oven for 30 minutes until nicely cooked through.

Once your sweet potato is roasted, remove it from the oven and leave it to cool. Devide it evenly between 8 muffin cases. Add the defrosted spinach to each muffin..
Beat 8 eggs, and pour the mixture on top of the potato and spinach. Crumble over the feta and bake the mini frittata's in the oven for 30 minutes until cooked through.
(You could just mix all ingredients and devide into 8 or bake as a big savoury cake). Store in fridge or freezer to eat later, however fresh is always best. 😘

Coconu dhal

2 tbsp of ghee
1 onion, chopped
2 garlic cloves
3 tsp of cumin seeds
2 tsp of ground turmeric
1 tsp mustard seeds
1 thumb of ginger, grated
1 small chilli, finely chopped 250g red lentils
350ml of boiling water
2 tins of coconut milk
2 tbsp of stock powder
Juice of one lime
Handful of coriander, chopped

Heat the ghee in a large saucepan, and fry the onions for around 3 minutes.
Add garlic, cumin seeds, turmeric, mustard seeds and fry for 2 minutes. Add the ginger and chilli, stir and add lentils, water and stock powder.
Let the contents simmer for a few minutes, then add the coconut milk.
Reduce the heat, and simmer for 20-25 minutes. Stir occasionally and make sure you scrape the bottom on the pan to prevent burning.
When the dhal is thick and creamy, add the lime and coriander and serve.