Teacher’s Ta­ble

Yoga teacher Elena Brower, au­thor of the new jour­nal Prac­tice You, shares her go-to meal—a ver­sa­tile mix of quinoa, sea­sonal veg­gies, av­o­cado, egg, and miso dress­ing. Nour­ish­ing and de­li­cious, make ex­tra for a quick any­time meal.

Yoga Journal - - Contents -

Yoga teacher Elena Brower shares her go-to nu­tri­ent-packed meal—a hearty bowl that’s per­fect for ev­ery sea­son.

Quinoa har­vest bowl

SERVES 4 “I eat this meal in var­i­ous it­er­a­tions up to six times a week. Kale pro­vides vi­ta­mins and an­tiox­i­dants for my skin, which I love. Quinoa and eggs bring pro­tein and sus­te­nance. I make and store ex­tra quinoa, veg­gies, and dress­ing in glass con­tain­ers in the fridge, and then warm up the in­gre­di­ents in my cast-iron pan or cop­per wok. Add cooked eggs for a stir-fry that’s ready in five min­utes.” 1 medium sweet potato 1 cup quinoa (white, red, black or a com­bi­na­tion) 1 tsp ghee 3 eggs 2 cups kale, sliced (about 1 large leaf) 1 tbsp plus 1 tsp miso paste (sweet or mellow) 1∕3 cup lemon juice (about 2 lemons) 1∕3 cup olive oil ½ av­o­cado, sliced or cubed 1 tsp Eden Shake Sesame and Sea Veg­etable Sea­son­ing Heat oven to 450¡. Poke top of sweet potato with a fork and bake on a sheet lined with parch­ment pa­per un­til soft, 45–60 min­utes. Once cool enough to han­dle, cut sweet potato into slices. Cook quinoa ac­cord­ing to pack­age in­struc­tions. In a cast-iron skil­let over medium heat, warm ghee. Add eggs and fry, 2–3 min­utes per side (for scram­bled eggs, whip eggs in a bowl un­til bub­bles form, pour eggs into skil­let and leave for 30 sec­onds, then stir un­til fluffy, about 4 min­utes). Bring wa­ter to a boil in a pot with a steamer bas­ket. Steam kale for 2 min­utes, then place in a bowl of ice to halt cook­ing. Us­ing a hand blender or reg­u­lar blender, com­bine miso, lemon juice, and olive oil un­til smooth, 30 sec­onds (or put all in­gre­di­ents in a glass bot­tle and shake vig­or­ously). Split quinoa, kale, sweet potato, egg, av­o­cado, and dress­ing among three plates. Sprin­kle Eden Shake on each bowl and driz­zle with dress­ing. NU­TRI­TIONAL INFO 459 calo­ries per serv­ing, 29 g fat (5 g sat­u­rated), 39 g carbs, 7 g fiber, 13 g pro­tein, 261 mg sodium

MIX IT UP Sub in veg­gies like broc­coli, Brus­sels sprouts, cau­li­flower, or hari­cots verts; add chicken sausage, olives, or tem­peh for va­ri­ety.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.