Yoga can help relax the body and mind. Yet, if you aren’t nourishing your body with a healthy and balanced diet, you might still not feel great. What you put in your body matters more than you think!
So, what should you be eating? Start with these four recipes! Start nourishing your body right.
This soup hits all your macronutrients. Macronutrients are nutrients required in big amounts, including protein, fats, and carbohydrates. They also provide your body with energy through calories. And this soup has them all. It includes 32 grams of carbs, 9 grams of fat, and 9 grams of protein. It also rakes in at only 235 calories per serving. How do you make it?
- 3 Tablespoons Olive Oil.
- 1 Onion, Chopped.
- 1 Carrot, Chopped.
- ½ Teaspoon Salt
- ½ Teaspoon Pepper
- 3 Garlic Cloves, minced.
- 2 Rosemary Sprigs.
- 1 Butternut Squash, Chopped and Peeled.
- 1 900 mL Package of Chicken Broth.
- 1 Cup of Lentils (Your choice! We recommend using Puy).
- 1 Cup of Water
- ½ Cup of Herb Goat Cheese, Crumbled.
Using a heavy-bottom pan, heat up 2 tablespoons of the olive oil using medium-heat. Add the carrot, onion, ¼ a teaspoon of salt, and ¼ teaspoon of pepper. Cook for about 3-5 minutes or until the onion is soft, then add the rosemary and garlic. Cook again for about 1 minute or until the mixture is fragrant.
Add the squash and broth, covering the mixture and bringing it to a boil. Lower the heat and let the mixture simmer while partially covered. Stir occasionally. Continue to do this for about 15 minutes or until the squash is tender.
At the same time, whisk the last tablespoon of olive oil, the remaining salt and pepper, and the lemon juice together in a small bowl, then mix in the lentils. Leave this bowl off to the side for now.
Take the pan off the heat. Make sure to remove the rosemary at this time. Using a blender, mix the ingredients until it is pureed. Once done, pour the mixture into bowls, and add the lentils on top along with the goat cheese. Then, enjoy!
This recipe also hits all your macronutrients with even more protein. Surprisingly, most women don’t get enough protein today. Thus, adding high-protein recipes into your diet likely isn’t a bad idea. This recipe also has high amounts of iron, folate, vitamin C, and vitamin A. Let’s get cooking.
- ¼ Cup of Hoisin Sauce
- 1 Tablespoon of Sodium-Reduced Soy Sauce
- 1 Tablespoon Sriracha Sauce
- 1 Tablespoon of Unseasoned Rice Vinegar
- 1 Teaspoon Ginger, Ground.
- 2 Portobello Mushroom.
- 350 Grams of Boneless Chicken, Diced.
- 2 Teaspoons Cornstarch
- 3 Tablespoons Vegetable or Olive Oil.
- 1 Broccoli Head, Cut in Florets.
- 3 Garlic Cloves, Minced.
- 1 Yellow Pepper, Sliced Thinly.
- ½ Red Onion, Sliced Thinly.
Grab a bowl and stir together the hoisin sauce, soy sauce, sriracha sauce, vinegar, and ginger. Set this off to the side for now.
Cut the gills of the mushroom, and thinly slice the caps. Cut the chicken into cubes, then dust with the cornstarch.
Using a wok or a non-stick skillet, heat up 2 tablespoons of oil on high heat. Add the chicken and cook until golden brown. Transfer the chicken to a bowl and toss it with half of the hoisin/sriracha sauce mixture.
Pour the remaining oil into the pan. Fry the mushrooms and broccoli for about 2 minutes, then add the garlic, yellow pepper, and red onion. Again, stir fry for 2 minutes. Pour in the remaining hoisin/sriracha sauce mix. Cook for another 1-2 minute or until the broccoli is tender. Lastly, stir in the chicken, and then serve!
Contrary to popular belief, not all fats are bad. Avocados are a healthy fat. They have monounsaturated fat, which actually helps reduce your risk of cardiovascular disease and lowers your levels of bad cholesterol. Avocados also have 11 grams of fiber, which is good for your digestion. And spinach? It’s full of antioxidants that protect your body from stress! So how do you make this delicious pasta recipe? Let’s dive in.
- 10 Ounces of Spaghetti or Fettuccine Pasta
- 1 Garlic Cloves
- 1 Avocado
- 1 Cup of Spinach
- ½ Cup of Pecans
- ¼ Cup of Basil
- ¼ Parmesan Cheese
- 1 Tablespoon Lemon Juice
- ¾ to 1 Cup of Pasta Water.
- Salt and Pepper to Taste.
Cook the pasta according to the instructions on the packaging.
While the pasta is cooking, blend all the ingredients in a blender. Do this until the sauce is nice and smooth. Add pasta water until the sauce is at an agreeable consistency.
Toss the pasta with the sauce, then serve! You’ll likely want to eat this the day of, since the avocado will brown in the fridge.
This salad makes 4-6 servings. It also has 10 grams per serving, as well as a high amount of vitamin C. The reason you’ll love this healthy recipe? The dressing. It’s one-of-a-kind, with great flavor. So, how do you make this one?
- ½ Cup of Vegetable Oil.
- ¼ Cup of Lemon Juice.
- 3 Tablespoons White or Yellow Miso Paste.
- 2 Tablespoons Maple Syrup.
- 2 Tablespoons Ginger, Grated.
- 1 Garlic Clove, Minced.
- ½ Teaspoon of Salt.
- ¼ Teaspoon of Cayenne Pepper.
- 225 Grams of Soba Noodles
- 1 Cup of Sugar Snap Peas.
- 1 Cup of Broccoli Florets.
- 1 Red Pepper, Sliced Thinly.
- ¼ Red Onion, Sliced Thinly.
- ¼ English Cucumber, Sliced Crosswise.
- ½ Cup of Cilantro.
- ¼ Cup of Almonds, Toasted and Chopped.
In a big bowl, whisk together the dressing ingredients.
In a saucepan, boil water and cook the noodles according to the package instructions. Drain well, and rinse with cold water.
In another saucepan, boil water. Cook the broccoli and snap peas for about 2 minutes. Drain and place in a bowl with ice.
Slice the snap peas into thin pieces. Put these in a large bowl, and add the broccoli, red pepper, onion, and cucumber. Toss together. Add the noodles and cilantro. Toss together with the dressing. Add the almonds on top as garnish, then serve!
Start Eating a More Balanced Diet Today!
Why not start right here and right now? You’ll start feeling better faster and you may even notice your yoga practice improve. The stir fry and soup you can make ahead of time and save for meals throughout your week – especially if you’re a busy mum! Try them out. Which one is your favorite?
I’m an inclusive, not scary, totally normal yet heavily qualified yoga instructor and founder of YogaBellies® and the Birth ROCKS Method. I’m trained in self hypnosis and meditation and what I love is helping women (ALL women) enjoy yoga without having to whisper all the time and wear fancy activewear that cost a month’s rent.
I believe Yoga is for everyone.