The Lotus Manifesto

Nourish Yourself From the Inside Out

Month: July, 2012

Black Sesame Encrusted Tuna and Heirloom Tomatoes on Arugula

Black sesame encrusted tuna and heirloom tomatoes on bed of arugula

Black sesame encrusted tuna and truffled heirloom tomatoes on bed of arugula.

You might as well call this the “healthy heart salad.” All the ingredients have heart helping properties, and as we all know, the heart is a pretty important organ to keep happy and healthy. So give it, and your taste buds, some love. And make sure to say a blessing to the fish who gave it’s life so that you may be nourished. Happy eating!

Ingredients:

Salad Ingredients:
2-4 cups arugula

1 large heirloom tomato, preferably something kinda dark and stinky like a black krim or ananas noire, sliced into thick slices

Truffle or sea salt to taste

NOTE: If vegetarian, sub avocado and/or your favorite cheese (like this yummy goat cheese, see photo below) instead of tuna. Yum!

Dressing:
3 tbs. grapeseed oil

Juice of ½ lime

Pinch salt

Teeny squirt agave nectar

Tuna and Marinade Ingredients:
Two ahi tuna steaks (preferably sustainable, wild caught, and fresh)

¼ cup water

Healthy squirt of liquid aminos

1 tbs. sesame oil

1 tbs.-ish agave nectar or honey

½ teaspoon diced ginger root

1 clove crushed or minced garlic

½ cup black sesame seeds

Ghee for searing

Method:

Combine marinade ingredients and tuna steaks and allow to marinate AT LEAST 15 minutes…preferably more like 30.

While tuna is marinating, prepare salads: mix dressing, toss arugula with dressing and adorn with tomato slices, pinch truffle or sea salt over tomato slices.

Arrange black sesame seeds in a thin layer on a plate.

Smoosh tuna steaks on sesame seeds, flip and repeat on both steaks

When ready to eat, heat pan and ghee to med-high heat

Put tuna in pan and sear for 1 minute

Carefully flip and sear other side for one minute

Add tuna steaks to salad and voíla! Enjoy. (Or see vegetarian option below)

Truffled heirloom tomatoes, goat brie, and avocado on bed of arugula

Truffled heirloom tomatoes, goat brie, and avocado on bed of arugula.

Health benefits:

Arugula: See this post.

Heirloom Tomatoes: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later.

Black Sesame Seeds: These little seeds are jam packed with manganese and copper, and are a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber. The black variety is also known in Chinese Medicine (as are all black- and blue-colored foods) as yin builders. More on this later, but see here for more nutrition facts on these mini powerhouses!

Tuna: I know, I know. Yogi(ni)s are supposed to be vegetarian. Don’t even get me started. There are some times in life when flesh is a necessity for some beings…(to be posted about later, dude)…Anyway, IF you are partaking of animal flesh, tuna is a powerhouse of lean protein, tryptophan (the “feel-good” amino acid), and minerals such as selenium, magnesium, and potassium. Tuna is also packed with the B vitamins niacin, B1 and B6, and is a great source omega-3 essential fatty acids. See here for a more detailed look at the health benefits of this super fish.

Autumn Yoga Class Descriptions

Om.

Yoga Class Descriptions

Contact Celestia Loeffler, RYT 200 for more info: celestiayoga@gmail.com or (505) 204-9020

Athlete Rx Yoga
This fun, recovery-based class focuses on stretching the major muscle groups to increase flexibility and range of motion. We’ll also work on proper alignment and balancing exercises to improve postural stability and mental acuity. Come integrate your mind, body, and breath to help guard against injury and enhance your athletic performance. Class is at The Durango Vault on Tuesday and Thursday Mornings from 8-9am. $10 Drop In/$45: 5 Punch Card

Milestones

MilestonesA friend asked me today if I was feeling relieved to have turned in a book manuscript. And to be honest, I’d say no more than usual. This whole year has been brimming with what one might call “milestones.”

What the heck is a “milestone” anyway? A birthday ending in “0,” or getting married, or having a kid? Webster would likely say something like “an important event in one’s life.” But aren’t all events important? Shoot, I’m just happy to wake up in the morning. That to me is a milestone.

Each day I am reminded that true bliss is unmoved by gain or loss (thank you Yogi Tea bag for that tidbit). And I believe this can be applied to major accomplishments as well. Yes, my Dad and I turned in a book manuscript (my first…a project that we’ve been working on for years), but I get just as much pleasure out of cooking a good meal, or taking a long trail run as I do with the bigger “milestones.” Don’t you?

Why do milestones have to be limited to big career changes, or births, or deaths? Can we celebrate the mile “pebbles” as well?

To me, life is too precious not to. Each day how great would it be to learn something new? Or appreciate something more deeply? The smell of an orange; the sound of a giggling child; the taste of fresh cherry pie and melty vanilla ice cream…

Perhaps we’d do well to celebrate the “small” stuff as heartily as we do the “big,” so that our whole life becomes an expression of greatness.

The last few months have been sprinkled with milestones: ran my first half marathon, began a life transforming yoga therapy training…And yet, I feel just as honored to teach a Friday morning yoga class, or to spend some time cuddling with my husband.

They’re all milestones to me, upon which to build a meandering path into the depths of existence. May your milestones be many, and may you walk your path in beauty.

Ever inward,

C

Grilled Beet, Peach, Goat Cheese, Arugula Salad

Beet, Peach, Arugula Salad

Thank you Lindsay from http://eatlocal365.com for the beautiful photo!

Yum. This salad is a nutritional powerhouse. Serve it to anyone who you want to live a long and healthy life. See below for the nutritional values of beets,  peaches, and arugula (we’ll discuss the benefits of various types of dairy in later posts). In the meantime, have fun experimenting with your own variations of this salad. And stop by Dave Banga’s farm stand to procure most of the ingredients. You can also buy local goat cheese from Linnea Farm’s stand. Pick up some wildflowers at her booth to soothe the soul while you’re in the neighborhood!

Ingredients

2 beets, drizzled in olive oil and salt, then folded into a foil packet for the grill

2 fresh peaches, peeled, pitted and sliced (*Or you can half the peaches and grill them w/the beets)

1 bunch arugula, rinsed and dried

2 shallots, chopped

¼ cup pistachio nuts, chopped and toasted

4 ounces goat cheese, crumbled

¼ cup walnut or olive oil

2 tbs. balsamic vinegar

Salt and pepper to taste

Method

Preheat grill to 400 degrees.

Roast beets until tender, about 40 minutes.

Let the beets cool to room temp and peel.

Place the arugula into large mixing bowl.

Add sliced beets and peaches, sprinkle with shallots, pistachios and goat cheese.

In separate bowl, whisk together oil, balsamic vinegar, salt and pepper until emulsified and pour over the salad mixture.

Toss well and serve. Enjoy!

Health Benefits

Beets: A great source of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. They are also an excellent source of folate, which is a crucial nutrient especially for those who are (or are looking to get) pregnant. They are also very high in manganese and fiber. These root veggies contain nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.

Peaches: Peaches are high in a number of nutrients such as niacin, thiamine, potassium, and calcium. They are also high in beta carotene, an antioxidant that converts to Vitamin A (which is essential for healthy hearts and eyes). Some say the darker the peach’s color, the richer it is in Vitamin A. The antioxidants may also help in maintaining healthy urinary and digestive functions. Eastern cultures consider peach tea as a powerful kidney cleanser and is used in detoxification.

Arugula: Arugula is a rich source of folate, Vitamin A, Vitamin K, and B-complexes (such as thiamin, riboflavin, niacin, vitamin B-6, which are essential for optimum cellular enzymatic and metabolic functions). This is a low-cal lettuce leaf that packs a nutritional wallop, so don’t be afraid to ask for a second helping!

Impressive (and easy) Peaches and Cream

Peaches and Ice Cream with Balsamic Reduction

Peaches and Ice Cream with Balsamic Reduction. Thank you, Rachel from http://blog.foodierachel.com for the lovely photo!

This recipe is a mouthwatering delight, perfect for the warm weather. July is peach season here, and the juicy orbs are ripe for the pickin in these parts. Lots of ways to vary this recipe. You can even substitute the ice cream for yogurt and eat it for breakfast. Enjoy!

Ingredients:

Ripe peaches, sliced

Ice Cream (I’d recommend vanilla or sweet cream—read the label and make sure you recognize all the ingredients, or just make your own.)

Aged balsamic vinegar

*Optional: sprigs of your favorite garden-fresh herbs such as rosemary, lavender, or mint

*Optional: sprinkle of sea salt

Method:

Pour balsamic vinegar into a saucepan over medium heat and let the vinegar reduce to a nice thick syrup (about half the volume of the original).

Take it off the heat but don’t let it sit too long (or it will turn to balsamic tar).

Scoop ice cream into serving dishes

Adorn ice cream with peach slices

Drizzle or spoon balsamic reduction over peaches

If you’re too lazy to make balsamic reduction, then sprinkle ice cream and peaches with herbs and/or sea salt instead.

Variation: You can also grill the peaches for a delicious warm/cool dessert treat.

VERY IMPORTANT STEP: Hide the ice cream and the peaches so as not to polish off the supply!