Session 5

This recipe is from page 235 of George’s new book “The World’s Healthiest Foods” which can be purchased on www.amazon.com 

 

We highly recommend this book for its wealth of information on nutrition and great recipe suggestions for a busy family wanting to eat healthy.

 

5 minute “Healthy Steamed Carrots”

 

1lb carrots (sliced best in food processor for consistency) placed in steamer

1. Add 2” of water to the bottom of the steamer

2. While water is coming to a rapid boil & steam is building up in steamer, slice your carrots.

3. For al dente` Carrots, steam covered for no more than 5 minutes. Fork will pierce easily when they are done.

 

Flavor Tips:

1. Mint, thyme, basil, cilantro and dill weed are herbs that complement Carrots beautifully. Chose your favorite combination, and after washing , remove stems and chop with kitchen shears.

5. Honey Mustard Sauce: Combine 1 tbsp honey, 1 tbsp seed & Dijon mustard, 2 tbsp extra virgin olive oil and 2 tsp fresh grated ginger. When carrots are done, place them in a bowl and pour the sauce over and toss lightly with the herbs.

 

Session 7

Mexican Lima Bean Succotash

(page 609 from George's new book)

1 15 oz. can organic  ( we recommend 1 pkg frozen green lima beans)

2 tbsp extra virgin olive oil

2 cloves garlic

Sea salt & pepper to taste

Optional: top with low fat parmesan cheese

1. Press garlic and let stand for 5 minutes ( why? See pg 261)

2. Drain liquid from canned beans: this helps prevent intestinal gas ( if using frozen beans, place in a colander and then run tepid water to thaw the beans)

3. Combine beans with 1 cup of peaches and cream corn (if canned rinse, if frozen run water through the corn to thaw)

4. Add 1 tbsp finely minced fresh jalapeno peppers ( seeds removed), 1/4 (or more) cup diced red bell peppers.

5. Aleyna’s additions are: Dice 1 organic vine ripe tomato, 1 small zucchini diced, 1/4 lime ( grate the zest and use the juice, 2 tbsp lemon juice. 

6. Scissor the following fresh herbs together: 2 tbsp fresh oregano, (Aleyna suggests the addition of these herbs) 2 tbsp fresh cilantro, 2 tbsp fresh basil, and add to the bean mixture. Finish with sea salt & pepper to taste.

 

You can serve immediately, but it keeps well in the fridge and is a great make ahead item and gets better as it marinates.

 

 

 

 
Text Box:

THE CANADIAN YOGA INSTITUTE

Nutrition Lessons

& Recipes Winter 2007