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Snacks

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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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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White Chocolate Peanut Butter Cups

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Vegan white chocolate Peanut butter cups

Ummm, I don’t even know how to start this blog except by acknowledging that I am a genius of epic-proportions.

White chocolate is literally one of my most favourite things of all time, but up until now I avoided eating it because:

  1. Most store bought, vegan “white chocolates” are an amalgamation of random, non-chocolate ingredients, that while being delicious serve very little nutritional value
  2. I figured that making me own would be arduous and with a 10 month old I didn’t have time for it.

But ladies and gents I am pleased to announce that I have created a 3 ingredient white chocolate recipe that is SO delicious, and LITERALLY takes 5 minutes to make.

You’re welcome.

They are:

  • High in good, healthy, brain fuelling fats
  • Filled with complete plant based protein
  • FREE of sugar and refined carbohydrates
  • Great to eat as pre or post yoga fuel!
  • Super. Freakin’. Delish.

You can make these bad boys two ways, as I did:

The traditional PB cup, ORRRR white chocolate PB fat bombs. You could also just double or triple the white chocolate recipe and have straight up white chocolate fat bombs.

Also feel free to use this white chocolate recipe in any way that you would use store bought white chocolate… I have some big plans for white chocolate macadamia nut cookies.

Ok, I need to get on to the recipe before I start drooling on my keyboard.

All you need to do for this recipe, is mix the cocoa/cacao butter, coconut oil and Profi Vanilla Vegan protein in a sauce pan over medium heat until well combined.

Is it important to use Profi specifically? YES!! NOT all vegan proteins are created equal. From the perspective of the consistency of the protein itself, and it’s nutritional content. Profi is a complete vegan protein (which means it has all 9 essential amino acids), is soy-free, and has the BEST texture of any vegan protein I’ve ever tried.

If you use another vegan protein you run the risk of having a clumpy, gunky, not so delightful white chocolate experience.

So…. yea. You gotta use their stuff..!

You can purchase their protein online here AND use my discount code YOGIFUEL to get 10% off AND free shipping! You’re welcome again!

Now, you’re going to line a mini-muffin tin with liners, and scoop about a tsp of the white chocolate in the bottom. This recipe will make about 10 mini’s. Now place them evenly in the freezer for about 5-10 minutes so the white chocolate can solidify.

In the mean time, scoop your peanut butter and tapioca flour into a bowl and mix well. You are going to use more tapioca than you think you’ll need. Ideally, you want to use enough that you can roll your PB into little balls and flatten those into circles that you can place nicely over top of your white chocolate.

Once your PB and Tapioca are mixed, place them on your frozen white chocolate. Once they are all topped with PB, cover with white chocolate and place them back in the freezer.

NOW if you want to make these into fat bombs, take an equal amount of PB and coconut oil (I did 1/4 cup PB to 1/4 cup coconut oil) and place this in a pan over medium heat til they are well combined.

Then all you’ll do is fill the muffin liners about half way with the coconut oil PB mix. Let them set in the freezer for 10 mins and then top with white chocolate! Easy peasy and so delish!

If you make this recipe please let me know by tagging me on Instagram @melissasinghwellness or use the hashtag #yogifuel!

Vegan white chocolate Peanut butter cups

Print Recipe
 White Chocolate Peanut Butter Cups
Vegan white chocolate Peanut butter cups
Servings
Cups
Ingredients
White Chocolate PB Cups
White Chocolate PB Fat bombs
Servings
Cups
Ingredients
White Chocolate PB Cups
White Chocolate PB Fat bombs
Vegan white chocolate Peanut butter cups
Instructions
  1. Place cocoa butter, coconut oil, and PROfi vanilla vegan protein in a small saucepan over medium heat. Whisk together until well combined, and a liquid consistency has been achieved.
  2. Line a small muffin pan with liners. Fill the bottom of each liner with a thin line (less than 1/2 cm ) of the white chocolate mixture and place in the freezer
  3. In the mean time, scoop your peanutbutter and tapioca flour into a bowl and mix well. You are going to use more tapioca than you think you’ll need. Ideally, you want to use enough that you can roll your PB into little balls and flatten those into circles that you can place nicely over top of your white chocolate.
  4. Top the cups with the rest of the white chocolate and place back in the freezer until they have set!
White Chocolate Fat BOMBS!
  1. Place 1/4 cup peanut butter and 1/4 cup of coconut oil in a sauce pan over medium heat, and whisk until they have melted together.
  2. Line your muffin tin with liners, and fill about half way with the peanut butter coconut oil mixture.
  3. Place in the freezer to let set for about 10 minutes.
  4. In the mean time, mix your cocoa butter, coconut oil, and PROfi Vanilla Vegan Protein in a sauce pan over medium heat, and whisk together until well combined, and a liquid consistency has been achieved.
  5. Pour the white chocolate over the set peanut butter/coconut oil mixture, and place back in the freezer to set! This will take about 10-15 minutes!
Recipe Notes

Note: keep these in the fridge or freezer as they will melt easily at room temp!

They will keep for over a week in the fridge, and longer in the freezer but truthfully, I don't think they will last!

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Protein Packed Banana Blueberry Hemptastic Oat Muffins

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Muffins are great. You just pick em up and go. You can literally eat them anywhere. They wont spill out like a wrap or sandwich, you don’t need to eat them with a fork – they are just goodness packed into bite sized delights!

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