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Instant Pot Summer Kitchari

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My life changed when I discovered how to make Kitch’ in the Instant Pot.

Up until now, I’ve been making Kitch’ on the stove like a chump. Don’t get me wrong, it’s still good, but pressure cooking it takes it to the next level.

Not only with taste and flavour, but texture and digestibility as well.

Traditionally Kitch’ is made with white basmati rice. While that might seem counterintuitive in a culture that has been made the fear white, starchy things, it can actually be easier on the digestive system. The reason being, it breaks down really easily, and makes your Kitch’ a nice mushy consistency

Kitch’ is actually supposed to be mushy. Like, baby food almost. It is supposed to be super easy to digest, and the mushier it is, the easier time your digestive system has.

So when we use basmati rice, it’s easier to get that mushy, easily digestible quality.

Now, there is nothing wrong with using brown rice, in fact, it’s my preferred way to make kitch, but on the stove top it still feels a little too… firm.

So how do you get perfect Kitch’ every time, that’s easy to digest, tastes amazing, and comes out with the perfect Kitch’ consistency?

An instant pot, that’s how.

Not only does it come out perfect, it takes like half the time and effort. It’s a win, win, win, win, win!

This recipe is super simple, I’m gonna give you the bones of it, but feel free to add in any additional spices as you see fit, or seasonal vegetables.

When made exactly as it is, it’s the perfect summer time kitch recipe. The spices are nice and mild, the veggies are seasonal and generally cooling. We want to switch up our diet with the seasons, and so switching up what we put in our Kitch’ is always a good idea!

To start you’re going to soak 1 cup of rice with 1 cup of split moon dal for about 30 minutes. Rinse and set aside.

Then turn your Instant Pot to “Saute.” Put 1-2 tbsp of Ghee or neutral tasting oil, along with 2 tsp of whole cumin seeds. Let them sit in the oil until the pop and you can smell the aroma.

Next, put in 2-3 tsp on Garam Masala – more if you like it more flavourful and 1 tsp turmeric. Let the spices mix around in the oil. This will help with digestion of their fat-soluble constituents, and help with enhancing the flavor.

If you are super pitta, you can add in a bit of coriander to help with cooling and balancing your dosha.

Now press “cancel” on the instant pot and pour the rice and bean mixture into the spices and stir around.

Pour 7 cups of water on to the beans (a little more if you like it more soupy), and stir, making sure nothing has stuck to the bottom. At this point add in a couple of tsp of salt (or wait until the end if you prefer).

You can make this kitch with seasonal veggies. Add in any firm veggies like carrots, beets, or sweet potato at this point. I love to add green onion and spinach/kale but you want to add these at the end!

They will wilt easily into the Kitch’ without getting pulverized. By adding them at the end we let them cook a little which supports digestion, while preserving the Prana of the plants.

Awwwww Yeaaaaaa.

Ok, so at this point, you want to put the lid on the Instant Pot, ensure the valve is set to sealing, and turn on the Pressure Cook mode. Set the pressure to high, and the time to 22 minutes.

Now walk away and do whatever you need to do!

Once the beeper goes off, let it naturally release pressure for about 15 mins, and then, with trepidation, take a spatula and flick the valve to “release” manually.

Once the little thingy that shows the pressure (on mine its a little silver thing) has gone down, the pressure is released and you can open it up.

Add in your leafy veggies, salt and pepper if needed, and enjoy!!



Print Recipe
 Instant Pot Summer Kitchari
Prep Time 10 Minutes
Cook Time 30 minutes
Servings
people
Ingredients
Prep Time 10 Minutes
Cook Time 30 minutes
Servings
people
Ingredients
Instructions
  1. To start you're going to soak 1 cup of rice with 1 cup of split moon dal for about 30 minutes. Rinse and set aside.
  2. Then turn your Instant Pot to "Saute." Put 1-2 tbsp of Ghee or neutral tasting oil, along with 2 tsp of whole cumin seeds. Let them sit in the oil until the pop and you can smell the aroma.
  3. Next, put in 2-3 tsp on Garam Masala - more if you like it more flavourful and 1 tsp turmeric. Let the spices mix around in the oil. This will help with digestion of their fat-soluble constituents, and help with enhancing the flavor.
  4. Now press "cancel" on the instant pot and pour the rice and bean mixture into the spices and stir around.
  5. Pour 7 cups of water on to the beans (a little more if you like it soupier), and stir, making sure nothing has stuck to the bottom. At this point add in a couple of tsp of salt (or wait until the end if you prefer).
  6. Ok, so at this point, you want to put the lid on the Instant Pot, ensure the valve is set to sealing, and turn on the Pressure Cook mode. Set the pressure to high, and the time to 22 minutes.
  7. Once the beeper goes off, let it naturally release pressure for about 15 mins, and then, with trepidation, take a spatula and flick the valve to "release" manually.
  8. Add in your leafy veggies, salt and pepper if needed, and enjoy!!
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Ayurvedic Sunbutter Cups

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A little while ago I made my own sunflower butter and I felt legit AF!

I had never tried making my own nut butter – even though I pretty much make everything else from scratch at home. And honest, it was so easy. You can check out that recipe here.

So once I made the sunbutter, I was looking for all sorts of fun things to do with it… and these simple sunbutter cups were born.

These would make a great snack to send to school with your kids, to make as a snack at a kids birthday party, or just to have around the house if you’re feeling snacky – regardless of nut allergy or not!

Now, the method for making these is the same as making any other nut-butter cup.

And if you’re thinking of sending these to school with your kids I would highly recommend melting chocolate chips, or bakers chocolate and using that as the chocolate base, as opposed to the DIY chocolate recipe I’m going to give here.

The DIY chocolate is a little messy. It’s made with three ingredients – cocoa/cacao, coconut oil and maple syrup, but if not kept cool the coconut oil melts and gets everywhere. It’s super delicious, and super messy!

But what I love about it, is that it can be modified with as much or as little sweetness as you’d like.

I actually taught my nephew Adi how to make this, and he’s obsessed, and he tends toward the sweeter end of things… obviously, he’s nine.

But he was literally shocked at how easy this was to make, and I think rather proud of himself for being able to make something so delish on his own!

Ok, so as always, let’s talk about ways to modify this bad boy for the doshas!

If you’re a vata, I’d add more maple syrup to the chocolate (if making it on your own) and maybe even a spice or two to the chocolate mixture?! Cinnamon or cardamom would be lovely.

Pittas, stay away from the spices! You can leave this recipe as is, and it should be fine 🙂

Kaphas – definitely make your own chocolate. Reduce the sweetness and let it be more of a “dark chocolate” – the bitterness will be good for kaphas. The sunflower seed butter will also work in Kaphas favour because it’s a little more bitter than say almond, or peanut! And spices for Kaphas are obviously always a good idea! Adding a little cinnamon or ginger to the mix would work well.

Alright… That’s all I have to say about these nut butter cups.

Go make them, and let me know how they turned out! Tag me on Instagram and send me a picture of how they turn out – I always love seeing your creations!

And, if you’re not already, check out what I have to say about nutrition, Ayurveda and wellness over on the Yogi Fuel Podcast!

Print Recipe
 Ayurvedic Sunbutter Cups
Servings
mini cups
Ingredients
Servings
mini cups
Ingredients
Instructions
  1. Mix together the cocoa, coconut oil, maple syrup and a tiny pinch of himalayan salt in a bowl. Taste and adjust ingredients as per your preference.
  2. Line a mini or regular size muffin pan with cups, and pour a small amount of chocolate sauce in the bottom - enough to cover the entire bottom of the muffin liner. Place in the freezer for 5-10 minutes or until they're fully hardened.
  3. Mix together some sunbutter with arrowroot starch to create a slightly thicker butter. You may choose to omit the starch and have a "runnier" nut butter filling - totally up to you!
  4. Remove the muffin tray from the freezer, and dollop some of your sunfower or nut butter filling on to the top. If you have used the starch, I like to roll mine into a little ball and flatten it out to create the perfect filling. When I'm lazy and don't use the starch, I just plop it in there!
  5. Then, using the rest of the chocolate sauce, cover the nut or seed butter entirely, and place back in the freezer for about 10-20 minutes (again, or until hardened)!
  6. Keep refrigerated or in the freezer. They will keep up to a couple weeks, but you'l finish them before then I promise!
Recipe Notes

If you're using chocolate chips

Create a double boiler by placing a bowl over a small pot of boiling water. Place the chocolate chips, or whatever chocolate you're using in the bowl with a little bit of coconut oil, and stir until a melty, chocolatey consistency has been achieved. 

This method works much better if you're hoping to pack these in your kids lunch box!

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Tridoshic Sunbutter

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Ok so if you haven’t made your own nut butter, you are seriously missing out in the easiest, most delicious thing you’ll ever make.

Maybe I’m being dramatic, but seriously it’s really delicious and not that hard.

I am kicking myself that it has taken me this long to try it.

I think the idea of making your own nut butter feels intimidating – maybe you think you need to have all this fancy equipment, or like it’s this big ordeal.

But I’m here to tell you it isn’t. It’s surprisingly easy – it will take you 10 minutes, it tastes soooo fresh and delish AND you feel like a freakin’ domestic queen/king when you do.

I started using this hashtag, #marthastewartAF to describe how you feel when you make certain things at home… and this is one of them.

Total Martha Stewart status.

Now.. This isn’t something I would make with every nut… FYI – I want to be selective.

I get great quality almond and peanut butter from Costco so I would have to do like a cost analysis to see if it’s worth it to make my own, but with sunflower seeds, it 100% IS!

Here’s the thing… sunflower butter on it’s own isn’t really that delicious. Just being honest.

And with peanut and nut allergies being a thing these days, sunflower butter has taken the place of these more delicious nut butters and I think we’re all trying to pretend it’s “just as good…” but its not.

Straight up.

Regular, plain sunflower butter tastes kinda meh.

And I care about you… I don’t just want you eating “meh” sunflower butter.

I want you eating the most freakin’ delicious sunflower butter you can possibly imagine!

I also want you eating, healthy sunflower butter… not that weird “wow butter” garbage.

Guys… please.. Please for the love of god stop feeding your kids WOW butter.

The only thing “wow” about it is “WOW… this fake nut butter is filled with a whole lot of Soy, and processed ingredients… ew.”

LOL.

I’m being dramatic, but the ingredients are as follows:

  • Toasted Soy
  • Soybean oil
  • Cane Sugar
  • Palm Oil 
  • Sea Salt

Here’s the thing: I’m not entirely against soy. I’m really not. I eat sprouted organic tofu and tempeh every now and then, but after watching and researching about soy, I don’t feel 100% about having it all the time.

I also don’t feel great about soybean oil – it’s one of THE most processed oils, and one of the most difficult to digest oils. It creates inflammation, toxic build up – not to mention the oil like leeches all the chemicals from the soy plant into it… and so we’re getting a highly concentrated dose of whatever chemicals and pesticides were sprayed on that soybean.

Watch this video from John Doulliard all about Soy.

 Now.. Not trying to be a fear monger (mongler?) I don’t know how to spell that word but I think you know what I mean.

And I don’t want to be someone who is adamantly against any foods. I don’t believe in never ever ever not having something… but please don’t make this a regular thing for your child…

ESPECIALLY, when there is a delicious, simple AF alternative!

And that’s what I’ve created here peeps. You’re welcome.

Now.. The other amazing thing about this butter is that it’s tridoshic!

Sunflower seeds are particularly good for pitta and kapha – the oiliness is fine for vata (obv) and the spices (yup… I used spice’s yall!) are tridoshic! That is Cinnamon, ginger and cardamom.

You could totally customize this, and just use one, or two or omit the spices – live your best life – but they definitely work to make this nut butter easier to digest, and give it a really beautiful, distinct taste!

I’ve also used maple syrup to sweeten this beauty, but you can use honey, or any other liquid sweetener… and I’ve also seen some people make this with coconut sugar (just make sure you make it into a fine powder before blending it into the nut butter).

I guess I should call it seed butter… because… it’s a seed not a nut.

Now you can use this butter as you would any other nut butter – on toast, in a smoothie, smother it all over a date or two… OR in my hella delicious sun butter cups!

I made sunbutter cups for Vikram the other day and he was legit blown away at how good they were.

They’re really good. And actually really easy. Check out that recipe here.

Alright, let’s get on to the recipe peeps – cause that’s why you’re here right?!

As always, if you make this recipe pleeeeease send me a note, or take a picture and tag me on instagram! I love seeing your creations, it seriously makes my day.

And if you’re not, check out the Yogi Fuel Podcast and subscribe if it’s up your alley!

Print Recipe
 Tridoshic Sunbutter
Servings
jar
Ingredients
Servings
jar
Ingredients
Instructions
  1. Place your sunflower seeds on a parchment lined baking sheet and put in the oven for about 10 minutes at 300. You want to watch them closely because you don't want them to burn! Just toasted enough to let the oils release to give this a nice toasty flavour. You can, of course, omit this step if you're lazy and or don't want a roasted flavour
  2. Place the sunflower seeds ina high speed blender or food processer, and process until a thick paste forms. You may need to scrape the sides down periodically. Stop before a full-on buttery consistency has formed, and add in your spices. Then your maple syrup and coconut oil 1 tbsp at a time.
  3. I recommend doing this one tbsp at a time so you can guage the sweetness, and consistency that you want. I personally love a runny nut butter, so I added quite a bit of coconut oil.
  4. Taste the spices and adjust to your desired liking as well. Adding more cinnamon to balance vata and kapha, less to pacify pitta, and perhaps more cardamom from a pitta perspective.
  5. This recipe will require that you likely scrape down the blender or food processor several times. If you're using a vitamix (like I did) you'll want to use a tamper as well.
Recipe Notes

Note: you need to use a minimum of 2 cups of sunflower seeds or else they won't grind down to a butter consistency. 

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Masala Chai Granola

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Namaste from Mother India peeps!

I’m writing from the beautiful reception area here at Devarya Wellness centre as Satya naps in her stroller. Writing blogs while she sleeps is my jam, and honestly, the breeze, palm trees and tropical weather beats the Starbucks down my street any day!

I figured since I’m here, in the land of spices, and the birthplace of Masala Chai, I should share with you my Masala Chai Granola recipe.

But before I go on I feel it is my due diligence on behalf of Vikram, my real live Indian husband, to explain to you that saying “Chai Tea” is redundant, and that you should stop. Chai translates to tea. So when you say “Chai Tea” you are literally just saying “tea tea” and it makes no sense.

Chai, as in the spiced tea you are referring to, is better known as Masala Chai – Masala means spice blend, and what you are drinking is Chai, that is spiced.

Hence, Masala Chai.

So the recipe I have for you today is spiced the same way the Masala Chai you know and love is spiced! Minus the tea…

I actually don’t like black tea, and I think it would be odd in Granola… Or maybe not. Try it out and let me now, but personally I think it would be weird!

Anyways, if you’ve ever made your own granola, then you know how ridiculously simple and delicious (and way cheaper than the store bought stuff) it can be.

And…in my opinion, one of the other best things is you can customize it to YOUR liking. Add in whatever spices, flavours, nuts, seeds, WHATEVER you want.

Which meeeeeeans – you can customize it to your Dosha!

That’s clearly becoming the theme of this blog LOL – customizing ALL THE FOODS to your Dosha.

But it’s important, right? Because when we start to live in alignment with our Dosha, we begin to live in harmony with our natural state of being. We feel more aligned, connected, calm, grounded – all the good things.

And who doesn’t want that?

Now this granola, is pretty tridoshic if you ask me… and, it tastes like Masala Chai in the form of granola. So good. So, very good.

But if you’re interested in doshi-fying (man I’m getting really good an making up adjectives to describe making things in alignment with your dosha) you can just make some simple tweaks.

Ok, here’s how you can modify this bad boy for your Dosha

For Vatas:

Vatas don’t do so good with dry, and cold things – so a great way to “vata-fy” this is to use more sweetener and oil. Favor spices like cinnamon, and ginger to heat things up a bit – you can really load up on the spices. And maybe serve this with slightly warm milk and a dollop of nut butter to really make sure you’re avoiding the dry-ness that can be present in Granola.

For Pittas:

Pittas don’t do so well with tons of spices, so maybe go easy on the cinnamon and ginger, use a little more cardamom which is a little easier for Pittas. They do really well with coconut, and sunflower seeds so adding a little extra or those to this bad boy, and serving with some slightly cooler coconut milk would be best.

For Kaphas:

Kaphas do really well with the dryness granola, so this is excellent! Lots of spices work well for kapha, so don’t be shy. But sweet and oily? Not so much. Maybe use a little less sweetener, and serving with slightly warm milk would be ideal! Kaphas would also benefit from just like, snackin’ on the ‘nola without milk. They could just have this dry.

Now, of course, you can just leave this recipe as is. It’s really delicious, and like I said it’s pretty tridoshic, but those are just some idea’s and ways of familiarizing you with the Ayurvedic concepts of balancing Doshas. 

Print Recipe
 Chai Spiced Granola
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Mix all the dry ingredients in a large bowl.
  2. add in the sweetener and coconut oil, mixing thoroughly.
  3. You want the mixture to be well coat with oil/sweetener so if your granola is too dry continue to add 1 tbsp of each until the mixture is fully covered.
  4. Place the mixture on a parchment lined baking sheet in the oven at 275 for approx 30-40 minutes, mixing 1-2 times throughout so you have a nice evenly baked granola.
  5. Store in an airtight container and serve with almond mylk, or other non-dairy mylk of your choice!
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Peanut Butter Truffles with Extra Prana

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I meant to have this up for valentines day but… #momlife so, here’s a truffle recipe the week after Valentines!

But let’s be honest… Valentines Day is a commercial holiday geared toward making us spend our hard earned dollars on overpriced cards and chocolates lest we not show the people in our lives we care about them on this one day a year anyways soo… I’m just giving you something to show your peeps you love them on all the other days of the year.

I mean, I love chocolate and celebrating the love I share with the people around me, and toward myself, but Ayurveda is about giving ourselves, and our family and friends love on the daily.

As a regular practice. Not reserved for this one day a year.

I also saw all my fellow bloggers posting pictures with heart-shaped baked goods, and find myself thinking, “SHIT I SHOULD HAVE GOT MYSELF TOGETHER TO CREATE SOMETHING HEART SHAPED FOR THE GRAM/BLOG SO I COULD GET IN ON THIS VALENTINES DAY THINGGGG!”

But alas… here we are… a full week later, and you’re getting this now.

So if you wanna show some love, and make something delicious and heart shaped (or circular) this recipe is for YOU!

Now, wanna hear a little secret?

You can literally make anything into the shape of a heart with heart-shaped baking and candy moulds, a simple cookie cutter, or your own craftsmanship.

You don’t need me to give you some fancy shmancy recipe showing you how to do that.

I mean, I am going to show you this really simple peanut butter truffle recipe, but the love I’m going to teach you in this recipe goes beyond the heart mould and comes straight from YOU!

The recipe itself is simple – calling for just a few ingredients that you might have on hand right now. But I want to introduce you to the concept of love and Prana in food.

And not just the Prana in the ingredients how I usually talk about, like the Prana that YOU, the cook brings to the food.

According to Ayurveda, the Prana or energy of the cook passes into the food being cooked and infuses it with love and kindness, or… perhaps… bad vibes?!

Intention is so powerful when cooking, and love is a very real ingredient that goes into our food; it’s not just a cute thing your grandma used to say when she baked your cookies. Maybe she was trying to be cute, but she was right!

This is why I would waaaay rather make a meal at home with my husband and daughter than go to some restaruaunt.

Like seriously, think of the Prana of the cooks in restaurants today. All stressed out trying to get out all the food on time during this busy AF “holiday”. I would much rather connect with my food at home, infuse it with love and intention and kindness, and in-so-doing transfer that energy to my family.

I’m such an Ayurvedic food consciousness nerd these days, so I want to try and convince you that this shit matters!

So… when you’re making these truffles, be really present. You don’t have to do anything fancy. Just be present. Think kind loving thoughts.

Though… You could totally chant Mantra – in fact “YAM” is the cosmic sound associated with the heart chakra that would be very appropriate to chant whilst making these – especially on valentines day!

Here’s a link to a “YAM” mantra clip on youtube if you wanna get super serious about infusing your food with love.

But even approaching the making of your food as meditation would be so powerful – not only for the food but for you!

Ok… so the truffles.

If you are a regular at AYCT you may have had the famous Robyns Cookies peanut butter balls… and not to toot my own horn or anything but these have been touted as BETTER than them.

They’re kinda similar to my peanut butter cookie dough recipe, with a few simple tweaks and dipped in a three ingredient chocolate sauce.

OooOoooOohhHhHhhh baby they’re good.

They also take like, maybe 10 minutes to make, they are no bake (which has been my jaaaam lately). They’re just so simple.

If you try these bad boys out puhleeeeease let me know! Leave me a comment on this recipe, or tag me on the ‘gram @melissasinghyogifuel.

Alright, happy unbaking Yogi’s!

Print Recipe
 Peanut Butter Truffles with Extra Prana
Servings
Ingredients
Truffles
chocolate coating
Servings
Ingredients
Truffles
chocolate coating
Instructions
  1. Place all ingredients (except coconut flour) in a bowl and mix together.
  2. Add in the coconut flour tbsp by tbsp until a dough texture is achieved.
  3. Form into balls or press into heart shaped mould and place in the freezer to set for about 10-15 minutes
Chocolate Glaze
  1. Place all ingredients in a bowl and stir! Ensure the coconut oil is melted. NOTE: DO NOT USE MCT OIL OR LIQUID COCONUT OIL. It may not harden the same way.
  2. Remove truffles from freezer and dip in the chocolate sauce, or drizzle the sauce on top.
  3. Place back in the freezer to let sit for about 10-15 minutes.
  4. Serve chilled and keep in the fridge for a soft ball, or freezer for a harder ball.
Recipe Notes

The coconut oil will melt quickly at room temp so you want to keep these refrigerated at all times. Also, don't be alarmed if they melt quickly as you eat them - this is normal!

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Easy Peasy 5 Ingredient Sweet Chili Garlic Sauce

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When I was in university one of my favorite things was this Chili Garlic sauce.

It came in a huge bottle, and it was like $5 and we put that shit on everything.

Then I got interested in my health, and recipe developing and realized there was a lot of funky stuff going on in that bottle:

  • Tons of sugar
  • preservatives
  • weird ingredients I couldn’t pronounce.

As I developed this passion for healthifying my store bought faves, this one quickly made the list of things I knew I needed a healthy, home-made alternative for.

And lemme tell you guys… It’s actually really easy.

It’s like 5 ingredients, takes not even 5 minutes, and I generally have all of these things at home all the time.

You can use it as a sauce on its own, or add it to other recipes like my Best Damn Vegan Pad Thai to enhance the saucy deliciousness…

Once you start making this bad boy at home, you’ll never go back to the store bought stuff. You’ll also feel Martha Stewart AF! LOL

Print Recipe
 Easy Peasy 5 Ingredient Chilli Garlic Sauce
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Place your water, AVC and sweetener in a sauce pan over medium heat and bring to a simmer.
  2. Add in your garlic and chili flakes and let sit for 2-3 minutes so the flavours can combine.
  3. Dissolve your tapioca starch in a little bit of water, and add to the mixture. Stirring for the entire time as this will thicken quickly.
  4. Add tapioca starch following the same method of dissolving it before hand until desired consistency is achieved.
  5. Store in a jar in the fridge and will keep for up to one week.
Recipe Notes

Sugar Subs: If using a non liquid sweetener such as coconut sugar or brown sugar, simply add a little bit of water before hand.

If using honey, add to the mixture AFTER the water and ACV have come to a simmer and remove from heat. 

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The Best Post-Yoga Vegan GF Protein Bars

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No Bake Vegan Yoga Protein Bar

Discovering that I could make my own vegan, gluten-free protein bars at home has been GAME CHANGING PEOPLE!

Seriously.

They are FAR more delicious than the store bought ones, healthier, CHEAPER, and can be modified to suit your Dosha or your personal preferences.

Oh yea, and they take like 5 minutes.

…Unless you make them with sats. Then they take like 40 *eye roll emoji*

I love me a good protein bar, but the store bought ones are generally filled with garbagio.

Even the better ones have processed, refined, and artificial ingredients. Less than ideal sweeteners that rack up the sugar content. And may not be fuelling your practice the way you want them to.

When you make your bars at home, you can supercharge them with ingredients that are going to fuel your body post-practice, and make sure every ingredient is upleveling your health, not hindering it.

No Bake Vegan Yoga Protein Bar

Here’s why these bars are great after our practice:

After our practice, we want to load up on the healthy fats, and good sources of protein – NOT a shit load of sugar.

If we want to have sustainable energy all day, we want to focus on GOOD QUALITY fats and protein post-practice. This is going to help:

  • Muscle recovery and building – We’ve just worked SUPER hard, and if we don’t get enough protein and fatm we’re not going to be optimally recovering
  • Support our nervous system (that we just taxed). Practices like Ashtanga, with it’s intense backbends, can tax the nervous system. We can use good fats to help support our nervous system post practice.
  • Fats provide a sustainable form of energy as opposed to the quick fix of carbs
  • Will keep you feeling satiated for longer AKA less snacking.

These bars feature my FAVE vegan protein = PROfi Vanilla!

You can check them out here and use my discount code YOGIFUEL to get a 10% discount and FREE SHIPPING in Canada.

No Bake Vegan Yoga Protein Bar

Now, I want to touch on the Ayurvedic perspective on Nut butter.

I tried to in the video but… #momlife Sats wasn’t feeling it so I couldn’t finish my thoughts.

But here’s what I wanted to touch on from the Ayurvedic perspective.

Nut Butter is a bit difficult digest. Look at the qualities of it. It’s thick and sticky – it can be hard for us to chew and unstick from our mouths let alone in our digestive system.

In this sense, Ayurveda generally doesn’t LOVE nut butter.

However – there is always a “however” – Ayurveda NEVER admonishes the use of ingredients entirely. We want to look at balance.

So, yes, Nut butter is difficult to digest. But it’s also delicious. A great source of Fat and protein.

Should we avoid it? HELLS NO!

No Bake Vegan Yoga Protein Bar

But, we can dress it up, or do things to amp up our Agni to support and facilitate it’s digestion a little bit better!

Things we can do to boost Agni when eating Nut Butter:

  • Dress it up with spices like cinnamon, ginger, cardamom
  • Drink an Agni Boosting, digestive tea – Like Fennel, Ginger, Cumin Coriander and Fennel
  • Eat MINDFULLY

When we eat mindfully, we support our digestive process. So if you’re going to eat nut butter, enjoy the shit out of it, ok?

Alright, now… on to the recipe!

I want to make a little not that you should keep these in the fridge or freezer because they will soften up a bit AND the chocolate might be melty. If you want chocolate that will be un-melty out of the freezer, use chocolate chips in a double boiler instead of the recipe I provide.

Ok.. that’s all Yogis.

If you wanna watch me and Sats make this recipe… check out our youtube video LOL! It’s pretty amazing!

 






Print Recipe


Homemade Vegan GF, Keto Friendly Protein Bars

Prep Time 5 Minutes

Servings
Bars


Ingredients
The Bars

Chocolate Sauce

Prep Time 5 Minutes

Servings
Bars


Ingredients
The Bars

Chocolate Sauce


Instructions
The Bars
  1. Place all ingredients minus the coconut flour in a bowl and mix together. You can add a little maple syrup to sweeten, but I personally did NOT.

  2. Bit by bit add in some coconut flour until a thick, dough consistency is formed. You want this mixture to be malleable, but not so sticky that the peanut butter sticks to your hand.

  3. Place the mixture in a parchment lined loaf pan, and press it down firmly.

  4. Place in the freezer.

Chocolate Sauce
  1. Place all ingredients in a bowl and mix together. Taste the mixture and taste. Adjust cocoa and maple syrup to your taste preferences.

  2. Take the bars out of the freezer (they don't have to be fully frozen) and either artisticall drizzle the sauce on the bars, or just layer it on in one thick coating.

  3. Place back in the freezer (or fridge). Cut and enjoy!
    These should last for a few weeks... but they wont last!


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Gingerbread Glazed Prana Bites

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Guys… Since discovering the amazing consistency of the Peanut Butter Cookie Dough balls, I have started making these keto-friendly Prana Bites in all different flavors…

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5 Minute Peanut Butter Cookie Dough Balls

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I have been seriously slacking on posting my recipes to my blog, but I am back, and better than ever friends with these seriously delishhh, protein-packed peanut butter balls!

I feel like I stumbled onto something freakin’ genius.

This ratio of nut butter to coconut flour can be used pretty much with any combo of flavours to create a ridiculously delicious grain free, healthy fat filled, protein packed ball!

It started with peanut butter balls, but fear not there are tons more coming down the pipe-line and you are going to love them.

I’m also going to be playing around with adding some PROfi Plant-based protein to them and I will ABSOLUTELY be letting you know how those turn out.

Anyways,

These peanut butter balls are an AMAZING post-practice snack.

Yogi Fuel Peanut Butter Balls

Healthy fats – like peanut butter (organic) and coconut are super important for our nervous system. And as Yogi’s, with each practice we are taxing the nervous system. Incorporating these healthy fats can be super important.

Now, depending on your Dosha, you may want to play around with adding some spices to these guys to support digestion. For the Kapha and Vata folks, nut butter may be hard on the old digestive system.

So play around – see what works for you! I’ve got a gingerbread ball recipe coming up that is filled with spices and may be a bit better for those two Doshas.

These guys pack about 5-6 grams of protein PER BALL depending on how big you roll em. I like to measure a rough TBSP.

They have about 1G of sugar, and plenty of healthy fats. And you can increase the protein content by adding in some protein powder, and increase the fiber content by adding some ground flax!

Ok.. Now that you know how good these are for you, I’m going to show you how easy they are to make.

Print Recipe
 Protein Packed Peanut Butter Balls!
Cook Time 5 Minutes
Servings
Balls
Ingredients
Cook Time 5 Minutes
Servings
Balls
Ingredients
Instructions
  1. Mix everything together in a bowl MINUS the coconut flour
  2. Once everything is nicely mixed, slowly add in the coconut flour a little bit at a time until a cookie dough consistency is reached.
  3. Roll into balls and keep in the fridge for... I would say just over a week but I promise they wont last that long.
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