Mindful Eating Recipes from the Kripalu Center for Yoga and Health http://www.kripalu.org/program/theme/YOIYN Breakfast: Cranberry-Mandarin Muffins Preparation time:15 minutes. Baking time: 30 minutes. Makes 12 muffins. Ingredients 2 1/2 cups whole-wheat pastry flour 2 teaspoons baking powder 1/2 teaspoon salt 2/3 cup canned mandarin oranges 2/3 cup fresh orange juice 1/3 cup honey 2/3 cup rice syrup 1/4 cup canola oil 3/4 cup fresh or thawed frozen cranberries Instructions Preheat oven to 375° F. In a large bowl, combine the flour, baking powder, and salt. In a separate bowl, mix together the oranges, orange juice, honey, syrup, and oil. Add the wet mixture to the dry mixture and mix together until well blended. Gently fold in the cranberries until well combined. Fill oiled muffin tins 2/3 full and bake for 30 minutes or until golden brown on top. Cool on a wire rack or serve warm. Source: The Kripalu Cookbook: Gourmet Vegetarian Recipes by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop. Find more delicious and nutritious recipes in Kripalu Recipes.

Millet and Quinoa with Dates and Almonds Serves two. ½ cup millet ½ cup quinoa 4 cups water ½ teaspoon cardamom Pinch cinnamon ¼ cup chopped dates ¼ cup chopped almonds Rinse millet and quinoa in a saucepan. Add water and bring to a boil. Reduce heat to a low simmer, add cardamom and dates, and simmer until grains are soft—about 10 minutes. Remove from heat and stir in chopped nuts (roasting optional). Enjoy! Read John Bagnulo’s nutritional point of view. Find more delicious and nutritious recipes in Kripalu Recipes.

Healthy Living Recipes Deb Morgan: December brings cool weather and celebrations of all kinds. There’s no better time to celebrate the wonder of friendship and family—and what better way to say “thank you” and “I love you” than with a special loaf of delicious bread? If the recipient happens to be following a gluten-free diet, then I guarantee a loaf of our gluten-free cinnamon-raisin bread will be a most cherished gift this year! Whether you choose to give these breads as gifts or just enjoy them with your family at home, I hope you all have a lovely holiday season and a very happy New Year.

Buckwheat Banana Bread Makes one loaf. ¼ cup buckwheat flour 1¼ cup whole wheat pastry flour ¾ cup unbleached white flour Pinch sea salt 1 teaspoon baking powder 1 teaspoon baking soda ¹⁄8 teaspoon allspice ¼ teaspoon cardamom ½ cup agave nectar ½ cup sunflower oil 3–4 ripe bananas

1. In a large bowl, combine all flours with salt, baking powder and soda, and spices. 2. In another bowl, roughly mash the bananas and combine with agave nectar and oil. 3. Make a well in the center of the dry ingredients and pour in banana mixture. 4. Stir until smooth. 5. Oil a loaf pan and pour in the batter. 6. Bake at 375 degrees for about 45 minutes or until a toothpick inserted in the center comes out clean. Read John Bagnulo’s nutritional commentary: Buckwheat and Cardamom

Gluten-Free Cinnamon-Raisin Bread Makes one loaf. 1 cup white rice flour ¾ cup tapioca flour 1 cup soy flour (defatted) ¹⁄3 cup whey powder 1 cup potato starch 1 tablespoon guar gum 2 teaspoons cinnamon 1½ teaspoons salt 1 whipped egg 2 cups water 1½ teaspoons cake yeast 2 cups dried raisins 1. Combine rice flour, tapioca, soy flour, whey powder, salt, potato starch, guar gum, and yeast. 2. Add eggs and begin to mix. This works great if you have an electric mixing bowl with a hook (dough) attachment; otherwise, just use your hands. Add raisins and water. 3. If using a mixer, turn to medium speed and mix for five minutes. If doing by hand, continue to mix for five additional minutes. 4. Using wet hands and water, shape the dough into a loaf on a board. Note that this will be a wet dough, not as dry as typical bread dough. 5. Gently place the loaf into an oiled loaf pan and let rise for 30 minutes. 6. Bake at 350 degrees for 55 minutes. The center of the loaf should reach 200 degrees when it is finished (use a kitchen thermometer to test). Find more delicious and nutritious recipes in Kripalu Recipes.

Quinoa Egg Bake Makes one 9” baking pan. 1 small onion, diced 2 tablespoons olive oil 1 tablespoon minced garlic One dozen organic eggs 3 cups milk or unsweetened soy milk 2 tablespoons fresh thyme 1 teaspoon salt ¼ teaspoon back pepper 1 cup quinoa ¼ cup fresh grated parmesan cheese (optional) 4 cups fresh spinach, chopped Sauté the onion and garlic in olive oil until the onion begins to caramelize. Meanwhile, whisk together the eggs, milk, thyme, salt, and pepper. Wash the quinoa well and drain, then add to egg mixture. Add cheese. When onions are ready, lay spinach in an oiled pan, followed by the onions and then the egg mixture. Cover and bake for 35 to 40 minutes at 350 degrees. As the eggs bake, most of the quinoa will make its way to the bottom of the pan and form a crust—it’s like magic! Read Nutritional Notables from Lead Nutritionist Kathie Madonna Swift: Quinoa and More Find more delicious and nutritious recipes in Kripalu Recipes.

Soup and Salads Tomato-Cucumber Salad with Yogurt Sauce Serves four to six. 2–3 large ripe tomatoes cut in wedges or 2 cups grape or cherry tomatoes cut in half 1 English cucumber, large diced 2 cups sliced romaine lettuce 2 tablespoons fresh mint, chopped 2 tablespoons fresh cilantro, chopped Wash everything well and cut into desired sizes. Toss together and either top with yogurt sauce or serve yogurt sauce on the side.

Yogurt Sauce½ cup fresh yogurt (see if you can find a local brand that does not use stabilizers). 2–3 tablespoons fresh lemon 2 cloves garlic, chopped Salt and pepper to taste Combine all ingredients and allow to sit for at least 30 minutes before serving, if possible. Find more delicious and nutritious recipes in Kripalu Recipes.

Lebanese Tomato Rice Soup Serves six to eight. 3 cloves garlic 1 medium onion 3 tablespoons extra virgin olive oil 2 large tomato, large diced 1 32-ounce can of tomato puree 4 cups stock ¼ cup basmati rice (uncooked) 1 teaspoon sea salt 2 tablespoon fresh mint 1 tablespoon lemon juice to taste Begin by gently sautéing the onions and garlic in the olive oil until they are translucent. Add the tomato and sauté a few minutes. Add the tomato puree, stock, and rice (washed but uncooked), plus the salt. Bring to a boil, and then simmer for 20 minutes until the rice is cooked. Add mint and lemon juice, simmer for five minutes, and taste for flavor-adjust as needed and enjoy. Great as is or served with some toasted pita bread and feta cheese. You can make it a meal by adding a protein (chicken, beans, or even fish)— play around and have fun.

Spring Fling Salad Makes 8 cups. 7 cups diced vegetables of choice: include summer squash, zucchini, red or green peppers 1 cup roughly chopped parsley and cilantro (optional) A few tablespoons of dried fruit (we use cranberries) Dressing ¹⁄3 cup extra virgin olive oil 2 tablespoons Dijon mustard 1 teaspoon apple cider vinegar Pinch of salt Simply combine all dressing ingredients and toss with other ingredients.

Raw Greek Salad Makes 8 cups. 4 cups shredded raw spinach 2 cups shredded romaine lettuce (optional; you can use all spinach if preferred) ½ cup cherry or grape tomatoes, sliced in half ¼ cup diced red peppers ¼ cup raw pine nuts or pepitas raw cheese (optional) Dressing ¹⁄3 cup extra virgin olive oil 2–3 tablespoons fresh lemon juice Pinch each of salt and pepper Simply combine all dressing ingredients and toss with other ingredients. If you want to go wild, add some feta cheese and kalamata olives. (They aren’t raw, but boy, are they good.)

Quinoa Avocado Salad Serves four. Prep time: 25 minutes, plus cooling time. 1 cup quinoa 1¾ cup water ½ cup red pepper, diced 2 scallions ¼ cup roasted pumpkin seeds ¼ cup olive oil 3 tablespoons lime juice 1 teaspoon sea salt 1 fresh ripe avocado Optional add-ins: organic raw cheddar cheese, cooked black beans, roasted asparagus Rinse quinoa and drain. Place in a saucepan and cover with measured water. Cover and bring to a boil, reduce heat to medium-low. Let simmer for 10 minutes. Turn off heat and let remain covered for another 10 minutes until all water is absorbed. Remove and fluff with fork onto a tray to cool. When quinoa is cool, add peppers, scallions, and roasted pumpkin seeds. Combine olive oil, water, lime juice, and salt. Toss with quinoa. Garnish with fresh, sliced avocado and any of the other add-ins. Read John Bagnulo’s commentary: Nutritional Superstars—Avocado and Quinoa.

Exotic Carrot Salad Serves four. Prep time: 10 minutes. 2 cups grated carrots ¼ cup shredded coconut ¼ cup slivered or sliced almonds, raw or toasted ¼ cup chunked fresh pineapple Dressing: ¼ cup vegenaise 1 tablespoon lime juice 1 tablespoon honey or agave nectar Grated ginger and fresh cilantro to taste Pinch salt Simply mix together salad ingredients and top with dressing.

Black Bean and Corn Salad Serves two (can easily be doubled). Prep time: 10 minutes with canned beans, 1 hour to cook beans. 1 can (1½ cups) black beans drained (or use soaked and cooked dry ones) 1 ear fresh, cooked corn on the cob 1 small carrot, either grated or small diced 1 stalk celery, small diced 2 tablespoons chopped parsley Dressing: ¼ cup extra virgin olive oil 1½ tablespoons lemon juice 1 tablespoons umeboshi vinegar (available in natural-food stores) 1 teaspoon ground cumin ½ teaspoon ground coriander ½ teaspoon sea salt Cilantro to taste Combine cooked beans with fresh, cooked corn stripped from the cob, carrots, celery, and parsley. Mix dressing ingredients and splash over salad. Can be eaten immediately, and it gets even better as it sits. Refrigerate leftovers. Recipe source: Deb Morgan, Kripalu Kitchen. Find more delicious and nutritious recipes in Kripalu Recipes.

Main Courses: Halibut Amandine Serves four. 2 pounds halibut (can substitute sole or haddock) ½ cup corn flour ¼ teaspoon sea salt Pinch black pepper ¼ cup unsalted butter (can substitute Earth Balance) ½ cup golden raisins ¼ cup white wine 2 tablespoons lemon juice 2 tablespoons chopped parsley ½ cup roasted and chopped almonds Start by combining corn flour with salt and pepper. Rinse fish and pat dry. Cut fish into desired serving sizes. Lay each piece of fish in seasoned flour and set aside. Preheat oven to 400 degrees. When oven is at temperature, place pieces of fish on an oiled baking tray and bake until done. This will be between 8 and 15 minutes depending on the thickness of the fish you have chosen. Meanwhile, prepare the sauce. If using butter, clarify it first. Then add raisins and wine and simmer for five minutes. Add lemon juice, chopped parsley, and almonds. Keep warm until ready to serve. When fish is cooked through, place on serving plate and top with sauce.

Harvest Lasagna Serves 4–6. ½ pound lasagna noodles 1 large bunch lacinato kale 2 cups grape tomatoes ½ buttercup or kabocha squash or 2 yams ¼ cup extra virgin olive oil 2 cloves garlic 2 tablespoons fresh basil, sliced 2 cups ricotta cheese (preferably organic) 1 organic egg 1 tablespoon dry or 2 tablespoons fresh oregano 8 ounces organic mozzarella, grated

2 tablespoons capers Salt and pepper as needed Begin by cooking your lasagna noodles al dente. Rinse to cool. Wash and slice kale very thin, and slice grape tomatoes in half. Peel buttercup squash or yams, and slice into thin pieces. Set oven to 350 degrees. Toss squash or yams with 1 tablespoon olive oil and a pinch of salt and pepper, and lay yams in the lasagna baking dish, roasting until they begin to soften—about 20 minutes—while you prepare the rest of the ingredients. Meanwhile, in a sauté pan, heat 1 tablespoon olive oil and add garlic. Sauté for a few minutes, then add tomatoes, half of the fresh basil, and the kale. Stir to coat kale and tomatoes with oil. Add a ¼ cup water to pan, and cover to steam. Watch kale and continue to sauté until the kale is soft. Turn off heat, add ricotta cheese and an egg, stir to combine, and add the oregano and a pinch each of salt and pepper. To assemble: Remove squash/yams from baking dish. Add a splash of oil. Place a layer of pasta on the baking dish and cover with half the ricotta mixture. Then layer the squash or yams as the middle layer, followed with half of the mozzarella, the other half of the ricotta mix, then the final layer of noodles. Spread 2 tablespoons olive oil over pasta, and cover with fresh basil and the remaining mozzarella. Top with the capers. Cover and bake in the oven at 350 degrees for 30 minutes; remove foil and bake for 5– 10 more minutes, until cheese starts to tan. Serve with a big yummy salad and enjoy. Two vegan options: 1. Substitute soft tofu for the ricotta. Just add a splash of rice vinegar and a little salt and pepper to the tofu—skip the egg and either use a vegan cheese alternative for the mozzarella or just eliminate the cheese altogether. 2. Instead of making lasagna, use rombi noodles and make a harvest vegetable primavera. Cut the squash or yams in cubes and roast. Sauté the greens and tomatoes with olive oil, garlic, and basil. When everything is done, just toss it together. I’d also add some nice white beans (navy, cannelini, or baby lima). Find more delicious and nutritious recipes in Kripalu Recipes.

Slow-Roasted Organic Chicken or Tofu over Polenta with Steamed Vegetables Serves four to five. 2 pounds organic chicken breasts with bone in or 1½ pounds of tofu cut into cubes 2-3 cloves fresh garlic, peeled and crushed ⅓ cup extra virgin olive oil ⅓ cup white cooking wine ¼ cup red wine vinegar

2 tablespoons agave nectar 2 tablespoons fresh oregano ¼ cup chopped prunes ¼ cup whole green olives 1 tablespoon capers 1 bay leaf Fresh rosemary to garnish Simply combine all ingredients in a clay baking pot, other baking dish, or Crock-Pot. Cover with lid or foil and bake at 275º for three hours. In a Crock-Pot, follow the standard cooking times and temperatures set by the manufacturer. Polenta 1 cup dry corn grits 4 cups water or stock ½ teaspoon salt 2 tablespoons extra virgin olive oil Stir corn grits into cold water or stock. Bring to a boil, add salt and oil, and simmer for 20 minutes, stirring regularly. Coat a 9" glass pan with oil and pour in polenta. Allow to set. Polenta may be cut and eaten at room temperature or warmed in oven. Steamed Vegetables 1 bunch watercress 1 cup sliced carrots 1 yam, large diced 1 cup chopped kale Extra virgin olive oil To prepare vegetables, use a bamboo or metal steamer basic. Start with carrots and yams. When they are 50 percent done, add the kale. Keep the watercress raw. To serve: Lay raw watercress down in center of plate. Slice oven-warmed or room-temperature polenta and place on watercress, then cover with sauce of chicken or tofu and place pieces of chicken or tofu on the side. Top with fresh rosemary or other herb of your choice. Place steamed vegetables on other side of plate and sprinkle with olive oil. Enjoy! Recipe source: Deb Howard, Executive Chef, Kripalu Kitchen. Find more delicious and nutritious recipes in Kripalu Recipes.