The Yoga Wellbeing team love to think, talk and most of all eat food. We were having a winding chat about whether we should add a couple of  ideas about healthy snacks instead of just recipe ideas. We are a collection of grazers and love to plan what the next snack will be. We have scribbled down our top ten healthly snacks through the week.

Nutty nuts - There are good for you in nearly every way. Our nut of the moment is the almond. It can feature on your morning cereal or could just be popped into your mouth.

Houmous

Jarvis Cocker ordered two crates of it when he was touring with Pulp. Rock and roll. Whichever way you look at it, it’s the most perfect dip in the world. Made up of cooked chickpeas, with a dash of garlic and, if you choose, tahini, which is a great source of calcium. Try chopping some celery or carrot and enjoy a healthly dunk.

Smoothies

Blended fruit drinks - also known as ‘Smoothies’ - have, in the last few years, become a popular ‘trendy’ lunchtime alternative. Here is a basic recipe:

This recipe has many variations. Instead of one cup of dried fruit, you can use 1/2 cup fruit and 1/2 cup mini semisweet chocolate chips just to add a little bit of choclate goodness to your Thursday.

Ingredients

Makes 20 cookies

• 3 large egg whites, at room temperature
• 1/2 cup confectioners’ sugar
• 1 cup dried peaches, apricots or other dried fruit, chopped into 1/4-inch pieces
• 1 cup sliced almonds or other chopped nuts
• 1 Tbs. cornstarch
• 1/4 tsp. ground cinnamon, optional

Method

1. Preheat oven to 300F.
2. With electric mixer on medium speed, beat egg whites until foamy. Gradually beat in sugar until meringue forms stiff, yet billowy, glossy peaks. Set aside.
3. Mix dried fruit, nuts, cornstarch and cinnamon, if using, in separate bowl. Fold meringue into nut mixture.
4. Spoon heaping tablespoon-sized dollops onto greased baking sheet or sheet lined with parchment paper (or for ease, use 1 1/2-inch ice cream scoop to drop perfect mounds).
5. Bake 40 minutes, or until meringues are lightly browned, set on outside and spring back when gently pressed in centers.

We made a batch with the choclate chips and they were gone after one afternooon. Yum.

Springtime is great time to revive yourself. As nature moves out of the cold winter toward spring. Nature seems to make it look very easy, but for us yogi’s it’s not so easy to transition from one season to the next, especially from winter to spring. More often we find ourselves feeling a little bit heavy and like things have taken a little bit more of a slower pace.

Ayurveda,the world’s oldest surviving system of healing, teaches us that the key to feeling in step with the seasons is to harmonize with nature. The rishis (the ancient mystical “seers” who founded the yoga tradition) created rituals and festivals to honor each season and to remind us of our connection to the natural world.

The great yoga teacher Krishnamacharya adjusted his approach to practicing and teaching yoga to correspond with the time of year. You may not have a spring festival or an Indian yoga master to guide you, but by weaving some simple Ayurvedic principles into your life, you can weather this seasonal transition smoothly and emerge feeling transformed and ready to feel springy in Springtime.

Put some Spring into your step

To enjoy a healthy spring, you need to understand the kapha (pronounced CUP-pa) dosha and bring it into balance. Of the three doshas—vata, pitta, and kapha— it’s kapha that endows your body with its earthy-watery qualities. It provides lubrication for joints, it also protects the sensitive tissues of the sinuses, lungs, and stomach; it also determines the size, strength, and suppleness of your muscles.

When kapha is in balance, you feel strong, composed, and stable. When it’s out of balance, you might feel sleepy, mentally dull, or depressed. It’s especially important to balance kapha in the spring, because kapha accumulates during winter and can create diseases by the time spring arrives. As the world becomes colder and wetter in winter, your body mirrors these kapha-like changes. You tend to eat, sleep, and stay inside more during winter, which can result in a “winter coat” of insulation. In spring, you need to shed this excess kapha or risk becoming vulnerable to seasonal allergies or head colds.

Put a bit of spring in your step by developing a rhythm and routine that helps you gradually lighten up without disturbing the stable virtues of kapha. The best approach is multidimensional and includes eating lighter foods, adding certain herbs to your diet, and practicing asana, pranayama and meditation.

Detoxification means the removal of toxins from the body. Humans absorb toxins—preservatives, pesticides, stimulants, and heavy metalsthrough food, water, and air. Your own body produces toxins, called metabolic waste products, as a natural result of processes like digestion and respiration. Luckily, your digestive, endocrine, and circulatory systems come equipped with a complex set of mechanisms designed to eliminate these toxins through your mouth, eyes, skin, colon and even your breath. The trouble is that too much sugar, caffeine, and processed foods, little to no exercise, and stress can slow the body’s natural detox function to a sluggish pace.

The result is a buildup of toxins that can leave you fatigued and suffering from poor digestion, and that may even lead to disease. You can help boost your innate detox functions by practicing cleansing yoga sequences and following a simple plant-based diet during a multiday detox plan. Most people need to detoxify to get these things out of their systems in order to feel healthier. Some benefits of an occasional detox,  include having a lowered heart rate, clearer eyes and skin, better memory and concentration, and improved digestion. Good health invites a calm, clear mind that is free of many of the habits that often lead to toxin buildup.

While there are many approaches to detoxing—including the asana and food guidelines presented on these pages— they aim for one simple thing: to help the body do what it’s already trying to do. Your body is always getting rid of toxins but you can aid that natural process by making detoxing a practice.

A yoga sequence like the one suggested here can support the natural detoxification process by increasing circulation, compressing and twisting internal organs, and encouraging relaxation, says Weill. Inverted poses like Viparita Karani (Legs-up-the-Wall Pose) use gravity to stimulate lymph and blood circulation. Inversions help to drain lymphatic and venous fluids from the legs and pelvis, and so enhance detoxification.

Do you detox regularly or would like to give it a go?

Whole grains are healthier to eat than are refined flours, but does that mean giving up a comfort food like pasta? Instead, try the new wave of tasty whole grain pastas that has hit the market shelves in recent years. Made from ingredients like whole wheat, spelt, Kamut, quinoa, rye, brown rice, and buckwheat, these noodles are more healthful than refined-flour versions.

Whole grains tend to be rich in fibre, which is good for reducing the risk of coronary heart disease. And whole grains are full of important nutrients, including B vitamins, the minerals magnesium and selenium, and phytochemicals. People sensitive to gluten can get these benefits, too; whole grain pastas from buckwheat, brown rice, and quinoa are gluten free.But don’t think of whole grain pasta as a health food substitute for the pasta you remember. Just as tofu is better appreciated on its own terms rather than as a stand-in for meat, whole grain pasta dishes aren’t going to taste the same as your a good hearty plate of macaroni and cheese. Whole grain pastas are sturdier and earthier tasting than their more processed counterparts, so play up their unique flavors and textures with toppings that complement them. Pastas made from flavorful grains like rye and buckwheat stand up well to assertive toppings like a robust tomato sauce or sautéed peppers and a grating of sharp cheese, Others, like those made of quinoa or Kamut, work best with more delicate toppings. Experiment and have a little bit of kitchen fun.

What’s options do you have?

WHOLE WHEAT, SPELT

Mild, nutty good introduction to less refined grain varieties

MULTIGRAIN PASTA

Wide range of grain combinations. Contains  thiamin, riboflavin,

BROWN RICE PASTA

Contains potassium and thiamin

QUINOA PASTA

Rich in protein

BUCKWHEAT NOODLES

Gluten free made from 100 percent buckwheat. Contains protein and B-complex.

YW note

This is a hearty treat for Winter that will bring back the balance after a long day at work. You can always add somemore vegetables if you feel like you want to have even more of a veggie feast. I would recommend throwing in some courgettes or mushrooms.

Ingredients

1 large eggplant unpeeled, cut crosswise into 1-inch slices
4 tablespoons olive oil, plus extra for brushing on bread
2 carrots, chopped
1 cup yellow onion, chopped
½ cup bell pepper, chopped
½ cup celery diced
3 garlic cloves, minced
1 can (28 ounces) plum tomatoes with basil, with juices, coarsely chopped
¼ cup red wine vinegar
½ cup pitted black olives
1 tablespoon capers, drained
2 teaspoons dried oregano
2 tablespoons fresh basil, chopped, or 1 teaspoon dried
1 teaspoon salt
14 teaspoon freshly ground black pepper
14 cup pine nuts, toasted
2 baguettes, sliced

What to do

Preheat oven to 35oF.Place eggplant on grill pan and brush both sides generously with 2 tablespoons of oil. Grill 4 inches from heat until golden brown, 3 to 4 minutes on each side. Cool, cut into cubes, and set aside.
In a large saucepan over medium warm i tablespoon of oil. Add onion, bell pepper, celery, and garlic, and sauté until soft, about minutes, adding
oil if needed.
Stir in eggplant, tomatoes and their juice, vinegar, olives, capers, oregano, basil, salt, and pepper. Bring to a simmer, reduce heat to low, and continue simmering, uncovered, stirring occasionally, until mixture is thick and juice is almost gone, about o to i¼ hours.
Stir in pine nuts and let cooL Transfer to a bowl, cover, and refrigerate several hours. Bring to room temperature before serving
Place baguette shces on a baking sheet, brush with olive oil, and sprinkle with cheese. Bake io minutes. To serve, top each baguette slice with a spoonful of caponata.

Make sure you have a couple of extra spoonfuls of the caponata, you need to keep your energy up!

Alu Roti

It has been said that a little ghee will help loosen up tight
hamstrings and from an Ayurvedic point of view it’s recommended for a host of
ailments ranging from poor digestion to memory loss. How does ghee differ from regular butter?

Ayurveda places ghee, or clarified butter, at the top of the oily
foods list, as it has the healing benefits of butter without the
impurities (saturated fat, milk solids. I have heard so much positive feedback from the golden stuff  being beneficial for the whole body, Ifelt the need to add it into our recipe of the week.

MAKES 12 SERVINGS

Roti
4 cups whole-wheat flour
9 tablespoons ghee
1 cup cold water

Filling
2 medium potatoes, peeled and quartered
3 tablespoons ghee, clarified butter
½ cup onions, minced
½ teaspoon salt
½ teaspoon ground cumin
½ teaspoon garam masala
‘/e—½ teaspoon fresh green chilies, minced
½ cup fresh cilantro, minced Juice of ½ lemon
14 cup ghee, melted

Combine flour and tablespoons ghee with your hands in a large bowl until mixture resembles btcadcrumbs. Add water and knead until it forms a firm, smooth dough. If dry add more water, tablespoon at a time, and knead again. Cover, and set aside for 30 minutes.
While the dough rests, cook potatoes
a large pot of salted, boiling water until th”re soft, about 20 minutes. Drain, mash, and set aside.
Heat 3 tablespoons ghee in a frying pan over medium heat. Add onions and sauté until soft ( minutes). Add salt, cumin, garam masala, chilies, and potatoes. Stir until mixed well. Remove from heat. Stir in cilantro and lemon juice.
4 Divide dough into 12 evenly sized balls. On a lightly floured surfaced, roll out the dough into 4-inch circles. 5 Place ‘/12 (about i to 2 tablespoons) of the filling in the center of each circle. Carefully bring the edges of the dough up and pinch them together to enclose the filling.
6 Gently flatten each roti down into a 4-inch circle. Keep them coveted with a damp cloth until you are done. 7 Cook roti in a dry, heavy-bottom or nonsrick frying pan over medium-high heat for about x minute. Flip over and cook other side.
8 Brush the roti with a little melted ghee, and cook oiled side for 2 minutes Then brush some melted ghee on top, flip, and cook 2 minutes, until lightly browned on both sides.

The YogaWellbeing team can’t believe it I have finally done something I have been umming and arring about for quite a while now, I have given up dairy for soya milk. To be completely honest at first I thought it was completely tasteless and had a hard time pouring it into my bowl of much loved multi seeded extravaganza cereal. I feel like one month on I really should eat my words, I am loving the soya stuff.

If you’re considering giving up dairy products, for whatever reason, the choice has never been easier. With an abundance of milk substitutes made from ingredients such as soybeans, oats, rice, and almonds, you have plenty of choice. From nonfat versions to even some chocolate flavoured versions (which is next on the list for me) nondairy milk comes in many colourful varieties.

Some of its benefits may surprise you. Soymilk, for example, contains isoflavones, which some research suggests can help protect against cancer, maintain bone health. It also contains the most protein of the nondairy alternatives. Almond milk is a good source of vitamin E, a heart-healthy antioxidant. And many nondairy milks are fortified with nutrients like calcium and vitamin 0. Best of all, they are naturally low in fat and are cholesterol free. Going dairy free may be the healthiest choice you can make, dairy products have been linked with heart disease, some cancers and diabetes. Nondairy milk can almost always be substituted for cow’s milk: pour it on your cereal, drink it straight from a glass, or use it in baking. But not all varieties work equally well in all circumstances. Rice and oat milk, for example, tend to be sweeter and thinner than soymilk, so aren’t favored for creamy sauces. When it comes to nondairy milk, taste preferences may be your best guide.

Here’s a mini guide to what’s out there

RICE

Low in fat and easy to digest rice allergy is uncommon. + Not a nutrient-rich source but often fortified with calcium and vitamins 0 and B12; usually sweetened.

ALMOND

Low in fat; usually fortified with calcium and vitamins, pretty obviously not an option for those allergic to nuts.

SOY

The most protein-rich non- dairy milk; usually fortified with calcium and vitamin a 1 cup soymilk contains 30 mg of isollavones.