How to eat Healthy and Safe this New Years without sacrificing the Yum factor

So in my frantic prep for the last push of the holidays, I was trying to find ways to still eat healthy while not missing out in the Yum Department. So here are a few receipts that are great, easy (if I can do it so can you!!!) and not hard on your budget. *Remember I'm a struggling musician/ artist here the budget is not huge.

Note: 

There are a few things I keep on hand when able, in my house. 

1) Namaste Perfect Flour Blend and/or their Biscuit Flour - I have tried a lot of Gluten free flours in my time and I have to say hands down. THIS IS ONE OF THE BEST! This flour blend is ready to go binding agents (those vile but necessary creatures of all gluten free baking) included. I also find when backing for non Gluten free people the response tends to be 

"There is NO WAY this is gluten free. This is so good."

This year thanks to these Guys, my mother and I perfected our Vegan/ Gluten Free Perogies. Take that you doubters!

2)Veggie Broth

I do a lot of Vegan style cooking and Vegetable Broth is a staple for me.

3)Tomato paste/ tomato sauce 

Because Spaghetti is one of the most flexible poor persons food and is so much better for you than Ramen. 

4)Earth Balance's Soy Free Buttery Spread

If I can I try to use coconut spread but for baking this stuff is some of the best I can find. Plus it is Casein and Soy free. I try to keep down my soy in take as much as is possible. 

Okay so lets get to it!

Here are a few of my favorite treats from some of my favorite Bloggers out there. Enjoy!!

Meals:

Crock Pot Indian Spiced Lentils 

By the Diva Dish 

*note as I can't eat Nan I make the Biscuits listed here to go with it. YUM

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Great for the Cold Season is the wonderful

Siri Bani Kaur's Version of Saag Soup

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Vegan/(Gluten*) Free Pot Pies- by Minimalist Baker

*Note I use the Namaste flour (biscuit style) as well as the Californian Style Veggie mix + frozen green peppers to avoid corn. I also cook it in a simple clear baking dish instead of ramekins

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Biscuits:

The Best Vegan Biscuits - By the Minimalist Baker

Desserts:

No Bake Organic Coconut Balls- By Siri Bani Kaur 

of Kundalini Yoga Boston

*Note if you can't eat Oats like me try Quinoa Flakes you may have to add a little bit of extra liquid check as you go

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And for those of you Really craving something Chocolatey

The Yogi's Ultimate "Chocolate" Cake by By Siri Bani Kaur 

of Kundalini Yoga Boston

"Here is my most recent treat (and, it only took five minutes to make):

16 ounces firm tofu (drain it first)

2 ripe bananas

1 tablespoon vanilla extract

1/2 cup raw cacao

1/4 cup molasses

1/3 cup unsweetened coconut

*maple or agave to taste

*optional: cinnamon, chili powder to taste.

Makes a GREAT mousse or frosting too!

Place all the ingredients in a food processor and blend to combine.

Scrape down the sides of the food processor and blend again to make sure everything is incorporated.

Serve immediately or chill for later!"

Hope this gives you all some tasty ideas for this holiday season! Hmmm you know I'm getting really hungry just typing this all up.... I think I shall go have some lentils, a biscuit and some Yogi Chocolate cake!!! To the Kitchen!!!

Bright Blessings

P.S.K

And life has taken over my soul! How to maintain a healthy new lifestyle and 40 day challenge while still finding time for you

And it happened... a week and a half into my 40 day challenge Life took over my soul!

Between starting back at Starbucks, waking up at 4 am 4 days a week and till 10pm on the other two, working at the yoga studio, working my singing job and oh yeah trying to keep some sort of connection with my family and boyfriend, I got lost. The feeling of dread at having to find time to do everything that the world wanted me to and find time for all the meditations and kryias I, set out to do for 40 day was becoming a major stress point. I began trying to cut short or skip elements and then feel guilty about it, turning to massive sugar drinks at work, caffeine and potato chips when I got off. I even got the the point a last week where I did not even want to get up, because that meant that I would have to try and fall at it all again. 

After about 2 weeks of this, I stopped and looked at myself and said:

'Hey what the heck is going on??' 

What happened to the enthusiasm, the joy, the excitement that started you on this journey?? I had lost my joy in doing the yoga and meditating, had reverted back to horrible emotional eating habits I had kicked months ago and was back to heavy use of caffeine to function. I was a hot mess and a unhappy mess.

I needed to stop step back and look at what was going on.

And I realized in my excitement I took on too much and became too hard on myself when I physically over spent myself. 

I was trying to prove that I was a 'yogi' that I could do it all. But, prove it to who? Didn't I start out doing all of this for me? ....... Oh dear. 

 And oh I was.

So then I got to wondering, why on this green earth would you ever try to do a 40 day challenge then? Hmmm? It only causes stress and struggles right?

But:

“[W]hen we do sadhana, what do we do? We challenge the weakness, the laziness and our self-destruction. We challenge everything which is going to destroy us tomorrow.”
–Yogi Bhajan, 1/21/88

Well now that is pretty powerful wouldn't you say and rather true. The point of a 40 day challenge is not to be the most perfect yogi, do the most meditations, or show off your level of "commitment" to whom ever, where ever. It is to work with yourself and the technology given to make a change in your life. 

So ....... 

What now? Where does that leave me. Well I like to think of the whole situation like this :

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan

 

So I'm resetting and honoring my first attempt and what I have accomplished this far and so should YOU! To make any progress is a great accomplishment and creates a stepping stone for moving father next time. 

I'm working to clean my body and am getting back to Paleo. I feel better and happier when I'm healthy inside and so here are two of the meals I made this week:

 Paleo Jambalya

I based my recipe on the jambalaya by Paleo OMG but I can't help it I'm not a fan of cauliflower rice. So I took that part out and some of my Herb Ground Turkey and chicken Liver topper into it instead. A great source of protein!

  

Herb Ground Turkey and Chicken Liver Salad

I was trying to find a way to add organ meat into my diet, but was rather scared to just cook it straight up and eat it. So, I cooked it up with ground turkey and added spices as well. Now I added a 1:1 ratio of chicken liver to turkey and I will be honest it does not let the chicken hold together at all, even with the addition of an egg and 1 cup of almond meal to make it more of a meatball.

 

Blueberry Coconut Chia Seed Pudding

My favorite and easiest item to make for breakfast, dessert or just a snack:

In a blender Combine:

1 cup vanilla-flavored coconut milk
1 cup full fat coconut creme
1 tablespoon honey
1 teaspoon pure vanilla extract
2/3 cup chia seeds
1 cup blueberries
1 cup shredded coconut

Place in containers and refrigerate over night. Serve with fruit, nuts or toasted coconut.

 


Okay so we got our health focus back, but how do you balance health, your personal life, work and a Sadhanas? 

Well here are my list of start slow ideas:

• First honor your body!!- Your body knows what it is doing so listen to it. If you are exhausted or really sick listen and honor the place your at. It's okay. That being said this is not an excuse to be lazy, push yourself just don't push yourself over the edge.
• Be Reasonable about your planning- If you don't have a lot of extra time with work and family responsibilities don't choose a 30 min Kriya and 5 mantras. Especially if this your first 40 day start off small and put yourself fully into what you have chosen. This is better than taking on a huge commitment and only half-assing all of it. 
•  Leave time for you- Whether that is a relaxing bubble bath or a run around the block, you time is just as important as the "have to do" things in your life. Make sure you aren't giving away your 'you' time.

OKAY!

So now we are ready to reboot and to start again. Working on a 40 day, or just begin a personal Sadhana practice.

Here are some links to Help you out:

Kundalini Yoga Boston: 

This summer KYB is having a online free 40 Day challenge that is a bit lighter than some full 40 day challenges. So keep your eyes open.

Spirit Voyage:

Spirit Voyage  is in the middle of a Restoring your Personal Power 40 Day. But even if you come in late you can start up and follow the video found here.

They also have a collection of past 40 days instructional videos such as:
So Purkh, Bound Lotus, Kirtan Kriya, Burn Inner Anger ,Japji,Radiant Body, Be in Flow With Your Highest Wisdom

So find something that inspires you and challenge yourself. To be a healthier and happier you. I know I am going to try again and this time around honor the wonderful steps I take.

<3

Share your light, Share your love

Jenna

About this Author:

I'm army brat and an only child from a single parent house hold. I have my Masters of Music in Opera, done internationally published pin up and tattooed alternative clothing modeling, and released my first single internationally under my stage name Jenna Dark. Many people say that I have such a glamorous life and must love it, but to be honest for as positive I tried to be I never felt complete or really happy, struggling with hating my job, myself and huge parts of my life.

I have been gluten free and dairy free for over 6 years now and my health, and those I loved became important to me. I began cooking and making all natural health products and found such joy sharing it with everyone that I began sharing my creations on-line. But I still wasn't happy. I craved a community, a fulfilling sense of purpose and turned to yoga and exploring my spirituality.  Over the years though, I would fall in and out of practice, as I felt something was missing: enter KYB and Kundalini Yoga. 

 Well this was something new!! Different than anything I had done before, I immediately searched for any studio in the Boston Region and found a studio called KYB. The proverbial light bulb almost exploded over my head with excitement.

Fast forward a year and I have been through many changes in my life but Kundalini yoga and my desire to share my love of full body health has not changed. I am discovering my calling, finding joy and a focus to my life that I wondered if I would ever receive. 

And there dear reader is why I write this blog and create my podcast :) 

So that you may find the joy in yourself and all around you like I have

<3 Jenna W./ Param Sevak Kaur

Fiddlehead fern?!!! The little veggie, you need to know about!

Fiddle Heads are back!!!!!!!

This has been a crazy week, I got back from Cali, started a new temp assignment in boston, became my Yogi intern job at Kundalini Yoga Boston and oh yeah created an music and experience for adults. Pweph I am exhausted so the blog writing got put on the back burner this week. Now being so tired I have been trying to stay up on my health so not to catch the ever "going around" illness of the week. I believe stomach and regular flew are popular choices again here in boston.... UGH! So in wandering through my local market, I was on the prowl for anything that could support my opposition of the evil illnesses. And low and behold what do I see in my wanderings? But Fiddle Head Ferns!!!!!!!

~

I am so excited that these little green, science fiction looking ferns are back in season again. With there tucked in ferns and rounded head, they look like a cute little alien waiting to uncoil to a ferocious monster... or well that was what I saw. So, you better believe I was turned away when I first saw them. In my head how could these little alien, fern, things even closely taste good. Then after some conjoling from my mother I tried cooking these little ferns  and .... WOW! They are so versatile and good for you that now,these fiddlehead are one of my absolute favorite foods. So you can imagine my joy, when low and behold there are my little alien ferns at a local whole foods :D 

I mean there was actually a little  middle of the floor squeal of excitement as I mad rushed over to the produce bags!

NutritionalBenefits:

-100g of fiddleheads contain 120% of your daily vitamin A.

-A great source of  poly-phenolic flavonoid compounds. Those are like beta carotenes that let's your body work with vitamin A.

-A 100g of the ferns contain 44% of your daily level of vitamin C.

Just to name a few kick butt benefits to this little veggie!

See the table below for in depth analysis of nutrients:

Fiddlehead ferns (Matteuccia struthioreris), Fresh, raw,
Nutrition Value per 100 g,
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	34 Kcal	1.7%
Carbohydrates	5.54 g	4%
Protein	4.55 g	8%
Total Fat	0.40 g	2%
Cholesterol	0 mg	0%
Vitamins
Niacin	4.980 mg	31%
Riboflavin	0.210 mg	16%
Thiamin	0.020 mg	1.5%
Vitamin A	3617 IU	120.5%
Vitamin C	26.6 mg	44%
Electrolytes
Sodium	1 mg	<1%
Potassium	370 mg	8%
Minerals
Calcium	32 mg	3%
Copper	0.320 mg	35.5%
Iron	1.31 mg	16%
Magnesium	34 mg	8.5%
Manganese	0.510 mg	22%
Selenium	0.7 mcg	1%
Zinc	0.83 mg	7.5%
Phyto-nutrients
Carotene-ß	2040 µg	--
Carotene-α	261µg	--

So let's stop messing around and get to making something easy and to die for with them!!!!!

So I'm a paleo girl who believes rice is okay remember that! Not to mention I miss quesidillas like nothing else and Cinco de Mayo is tomorrow.... So the craving hit and I ran to my trusty Daiya Cheese and voila! This also goes great with my mint ginger lemonade! YUM!

Fiddlehead, mushroom and pancetta quesidilla 

Ingredients:

1 bown rice, or paleo wrap

2 Mushrooms, chopped

5 fiddlehead ferns, Chopped

1 handful Of Daiya Pepperjack cheese

2 pieces of Apple Gate's Pancetta, cut in half

salt, pepper and italian seasoning for taste

Instructions 

1. Heat up your pan and add a tbs of your oil of choice
2. Add your chopped Fiddle Heads, mushroom and seasoning and let cook till mushrooms are soft, about 2 min 
3. Remove the veggies and place in a bowl to save dishes
4. Place your tortilla in the pan and allow it to warm up, 30 sec per side
5. Sprinkle your cheese evenly on the tortilla, then layer your veggie mix and pancetta slices on one half of your tortilla
6. Allow the cheese to melt, then fold in half, cut to desired slices

Easy, quick and so good for ya!!!

Have a great Cinco de Mayo and rest of your week stay tuned for this weeks podcast!!!!

<3 jenn

Bacon Jalapeño deviled eggs

Hey guys! 
So being away from home has been interesting. I had lots of fun and got to relax but I am definitely missing home now. There is something about knowing where everything is and a routine that makes me feel happy, even if there is many big unknowns I'm coming home to. 
The job search is ever long but I have been trying to put it up for the universe, which to anyone knows be is a huge task: I mean, I schedule and micro manage anything I can. So, there has been a lot of praying, singing mantra and of course eating!!!!

Cooking for others makes me happy, so I have been trying to cook when I can out in Southern California. Luckily my Step-mother is gluten free and big into the alternative/ natural foods scene so there are even coconut aminos here!!!

BIG WIN!!! 

So since I was really craving deviled eggs I decided to make some Paleo style for my west coast family. :) 
So I found this recipe by the Civilized Caveman and went to town. Now I am not a big spice fan but my family out here is so I modified this recipe a little. 

                 

Makes 8 deviled eggs (which sometime only serves 1-2 in my family)

Ingredients:
4 eggs (hard boiled) 
1/2 an avocado
2 tbsp liquid bacon fat (add 1/2 TBSP more as you like for taste)
3 drops of liquid Jalapeño hot sauce 
1/4 of a Jalapeño diced

1/4 of a lime squeezed 3 strips of crispy cooked bacon
1 tsp salt 
paprika for top dusting

Instructions:

1.  Hard boil your eggs and then allow them to cool
2. While your eggs are cooling, cook up your bacon and when done, chop it with your jalapeño
3. When your eggs are cooled, cut them in half length wise, and gently pop out the yolk into a bowl.
4. In your bowl add the avocado, bacon, jalapeño, bacon fat, salt and hot sauce  
5. Now use all that anger and mix everything together, making sure to squish the avocado and blending it all in *you can use a blender for this part but I enjoy the mixing by hand
6. When everything is combind, using a spoon, fill your egg centers with your avocado mixture
7. Dust with Paprika and enjoy!

Some times you just want a little sweet treat

Well Since I finished the post already once, published it and even shared it with ya'll and then poof it disappeared. No trace of it anywhere... *enter twightlight zone music* here goes take two :<

Hey Guys!
So this week I was really craving something sweet and with all the posts up and about for easter I knew I just had to try something.
When searching the different recipes out there though I notices there was a a bit more sugar than I wanted, but what was I going to do?

Enter Coconut Sugar!!

Now as there is a debate on Coconut sugar  and weither or not you should use it.

 The arguments against it can be seen here

Argument for it's use here

Personally I like using it, but use it sparingly, making my 16oz bag last for over 6 months so far.

So what on earth was I going to make this weekend for that bit of sweet, with out dosing my body with soy, gluten, dairy, large amounts of cane sugar and preservatives ???

And then I saw it: Paleo Peanut Butter Eggs :) My guy of 4 years now adores Reese's Peanut Butter everything and I have been on a mission to find him healthier/ paleo alternatives for what he eats. It can be hard sometimes as he says "hun I love you, but some times I can't trust you when you say something tastes good. You just don't taste things like normal people" but I have a pretty good batting average per say. The times he says "wow this is good for me??? It can't be it taste to good" are climbing up and out weighing the "hun thats just too weird". 

Being a professional mover and living with four other 20 something year old men the things that I find at that house amaze me. Boxes and Boxes of Jack and ramen are just to name a few ;) So I took this as a challenge. I would take one of my old favorites and present him with my first attempt at a paleo sweet treat!. 

I am please to say it has more than passed my Man's test. Even receiving the coveted "Oh my god this tastes better than Reese's!" 

So here it is:

                    

Peanut Butter Chocolate Delights

Ingredients: 

Peanut Butter Insides

1 Cup no sugar added Creamy Peanut butter

1 Tbsp honey

2 Tbsp coconut sugar

2 tbsp coconut flour

Chocolate Coating/ Drizzle

1 Cup Enjoy life Chocolate Chips

2 Tsp Coconut oil

Directions:

1. In a mixing bowl, combine the peanut butter, coconut sugar, honey, and coconut flour.
2. Mix on low until all of the batter is combined. 
3. Use your hands or scoop out with a spoon, the batter into the shapes you wish. *Eggs, balls or you can make peanut butter cups by first lining your mold with a thin layer of chocolate, freeze it briefly and then place a small center piece of chocolate.
4. Place the peanut butter shapes on a plate lined with parchment paper.
5. Place the peanut butter in the freezer for a min or so, to allow for the centers to set
6. While the centers are setting, melt your chips and coconut oil in a double boiler.
7. When the chocolate is melted, dip your peanut butter centers in and then place back on your pate and into the freezer. * if you are making the cups gently pour the melted chocolate to completely cover the peanut butter center  
8. Leave your eggs in the freezer for 15-20 min to allow them to completely freeze. 

If you want a lower sugar treat, instead of completely covering your eggs instead drizzle them.

There you go! I hope you love them as much as my entire family does.

<3 Jenn

All you need is love ... and ice cream... and maybe not to smell hahaha

Yeah Episode Two is finished!!!!

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So if you are curious about some of the things I talked about this week here is where you can find them all.

Turns out the Spunky coconut is re-releasing her dairy free ice cream book this June YEAH!!!! new book, boo you can't get the old version anymore.

but your can follow her here.

So here is the recipe for the strawberry ice cream :) and make sure to check her out for yummy other items like chai, apple spice and rocky road ice cream.

In a blender add:

2 cups strawberries

1 1/2 cup full fat coconut milk

1 cup cashew milk or hemp milk

1/2 cup honey or raw agave

2 tsp vanilla extract

1 tsp lemon juice

1/2 tsp guar gum

Puree until creamy and smooth

Freeze for an hour or refrigerate till cold. Pour into ice cream machine and follow the manufacturers instructions.

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If you are curious about the paleo/ natural deodorant paste you can buy it pre-made here.

or you can make it on your own:

3 tbsp Coconut oil

3 tbsp Baking Soda

2 tbsp Shea Butter

2 tbsp Arrow root (optional)

Essential oils (optional)

Bring a pot of water to boil. 

Combine the Coconut oil and Shea butter in a mason jar and place it in the boiling water, allowing it to melt.

Remove from the heat and add your baking soda and arrow root, mixing well.

Add your essential oils and allow to cool. 

(I dish mine out into little jars for easier use)

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Love yourself

The guided meditation was taken from Yoga-Paws' Self-Love Meditation and music we listened to was Bliss by Darshan Singh and The Kirtan Caravan, Sirgun Kaur

You can find it on itunes or here

And last but not least here is the full Mantra that they sing:

I am bountiful, blissful, and beautiful.

Bountiful, blissful and beautiful I am.

Ek ong kar sat gur prasad

Anand bhayaa mayree maa-ay satiguroo mai paa-yaa

Satiguroo ta paa-yaa sehej saytee

Man vajeeaa vaadhaaeeaa

Raag ratan parvaar pareeaa shad gaavan aaeeaa

Shabdo taa gaavho haree kayraa man jinee vasaa-yaa

Kahai naanak anand hoaa satiguroo mai paa-yaa.

The Translation:

The Creator and the Creation are One.

I kow this by the Grace of the Guru.

Oh my mother, I am in Infinite bliss for I have obtained the

True Guru (the Word, the Shabad Guru)

I have met that True Guru easily, naturally

Divine music bursts in my heart.

The rhythmic beast are like cosmic jewels

and bring all powers through Divine Songs.

When God resides in you, the mind is filled by

and echoes with divine praise.

Nanak proclaimes I dwell in supreme bliss

for I have merged with the True Guru.

Have a great week ya'll <3 Jenn