New Recipe! Spicy Sweet Potato and Corn Chowder

Sweet Potato and Corn Chowder2

Hungry, Yoga Friends?

I just made up this recipe last night and let me tell you, this is one for the cookbook! This is a very special, but easy to make soup. It’s spicy and a touch sweet. It’s velvety but the corn adds crunch. Here’s my recipe:

Suzanne’s Spicy Sweet Potato and Corn Chowder Soup

Ingredients:

  • 1/2 a sweet onion, such as Vidalia
  • 2 Tbsp of good quality olive oil
  • 2 Tbsp good quality butter
  • Salt to taste – I probably added 1 tsp.
  • 1/2 of a fresh jalapeno pepper, finely chopped
  • 1/4 tsp cayenne
  • 1 tsp Old Bay
  • 5 cups of sweet potatoes, peeled and diced
  • 4 cups of vegetable broth (good quality, you guessed it)
  • 3 cups of sweet corn kernels
  • 1/2 cup of coconut milk
  • juice of 1/2 lemon
  • 1 Tbsp of maple syrup
  • 1/3 cup of chopped cilantro

Cook the onions slowly in the butter and olive oil with the salt to carmelize, about 10-15 minutes. Bloom the spices and then add the jalapeno. Cook for a few more minutes.

Turn up heat, add sweet potatoes and then broth. Cook for about 30 to 45 minutes, allowing the potatoes to fully cook. Turn off heat and blend soup with a hand immersion blender.

Turn heat back on. Add corn. Cook for about 5 minutes. Add coconut milk, lemon juice, syrup and cilantro. Cook for 3 minutes. Then you are done. Ready to serve.

Enjoy!

Namaste,

Suzanne

 

 

 

 

 

You’ve Just found the perfect healthy muffin recipe

muffin 2 17 2015Hello, my yoga friends!

As you know, I just love to cook and my latest creative food venture is the following healthy muffin recipe that I worked and worked to get to perfection. I hope you agree! I’ve struggled with gluten intolerance, so I wanted to create an incredibly tasty gluten-free muffin. Give this a try. I bet you can’t have just one.

You’ve Just Found the Perfect Healthy Muffin

Wet Ingredients:

  • 3 eggs, beaten
  • 3 mashed bananas
  • 8 tablespoons (1 stick) of butter
  • 1 tsp. vanilla extract
  • 3 to 4 tablespoons of maple syrup

Dry Ingredients:

  • 2 cups of almond flour
  • 3 teaspoons of baking powder
  • 1/2 tsp. salt
  • 1/2 tsp ground nutmeg
  • 1/3 cup shredded coconut
  • 1/3 cup of shredded carrot
  • 1/4 cup of dried cranberries
  • 1/3 cup of chopped walnuts

Preheat oven to 350 degrees.

Line muffin tins with paper liners or lightly oil with coconut oil, butter or canola oil.

Mix wet and dry ingredients separately, then fold dry ingredients into wet mixture. Divide batter into muffin cups. This recipe makes 12 to 14 muffins. Bake for about 35 minutes at 350 degrees.

Note: almond flour doesn’t rise much

Bon appetit!

Suzanne

Butternut Squash Soup

butternut squash soupHello, yoga friends!

It’s cold outside and the perfect time to nourish your body and soothe your soul with my butternut squash soup. Like most of my recipes, this soup can be done three ways:

  • vegan
  • vegetarian
  • friendly animal elements

Ingredients:

  • 2 tablespoons of olive oil
  • plus 2 tablespoons of butter or ghee (optional)
  • 1/2 onion or 2 shallots, finely chopped
  • 3 carrots, finely chopped
  • 5 cups butternut squash, finely chopped
  • 1 apple, cored, peeled and finely chopped – Granny Smith Apple is best
  • 2 tsp. salt
  • 1/2 tsp white pepper
  • 4-5 cups of vegetable broth (or water) (or chicken broth)
  • 2 tsp. of fresh thyme leaves
  • 1/8 to 1/4 cup of good quality maple syrup
  • Goat cheese, optional

Heal oil and butter in large soup pot. Add onion & carrot and cook on medium for 5 minutes until they soften. Season with salt & pepper Add butternut squash and apple. Cook for another 3-5 minutes. Add broth and thyme. Bring to boil and simmer for 45 minutes. Allow to cool slightly and use an immersion blender to puree the soup. Add maple syrup, starting with 1/8 cup – taste. Add more if needed.

Vegan:

Omit butter. Use vegetable broth or water for base.

Vegetarian:

Use vegetable broth or water for base.

Omnivore:

Use a good quality, organic chicken broth.

Creamier:

Serve with goat cheese as a topping or stir in 1/2 cup of goat cheese at the end for a super tasty, creamy soup!

 

Namaste,

Suzanne

 

 

 

how to make homemade dog food

ipad 3 12 2014 381If you know me, it’s likely you also know my gentle, sweet Whippet Olivia. She’s my best friend, constant companion and fur-child rolled all into one. As such, I want to give her the best in life, including the best food. She was on a great quality raw food diet, but the food was really expensive, so I decided to cook my own. I find great JOY in cooking for Olivia and I save a lot of money too.

olivia head shotHere’s how:

I start with a proprietary blend of vitamins and minerals from JustFoodForDogs.com. Just Food For Dogs has do-it-yourself recipes that I tested and then modified according to Ms. O’s preferences. (No, blueberries and cranberries don’t work. A big YES to liver, but not so much for pasta or rice. She picks out carrots and drops them on the floor, but she loves sweet potatoes.)

I start with the veggies and cook in olive oil until soft. I add the liver and meat and cook until pink. Once the mixture has cooled, I add the vitamin mix, stir and then scoop a day’s worth (2 cups for a dog Olivia’s size) each into containers. If I’m making a big batch – more than 4 days worth, I freeze some of the food and then thaw when I need it.

The recipe below provides about 10 day’s worth of food.

Homemade Dog Food

  • 1 head of broccoli, finely chopped
  • 1-2 sweet potatoes, peeled & cubed
  • 1 large zucchini, , finely chopped
  • 1 apple, finely chopped
  • 2-3 cups of green beans, finely chopped
  • 2 slices of calf liver, chopped
  • 2 pounds of sustainably raised ground meat (turkey, chicken, lamb and/or beef)

Oh, and let’s not leave cats out (pun intended). If you are looking for homemade cat food, see my friend Anne J’s website, www.catnutrition.org. She has done an amazing job of creating DIY recipes for cats.

Be well, my yoga friends!

Namaste,

Suzanne

NEW! Suzanne’s Curried Chicken Salad Lettuce Wraps

curried chicken salad wrapsYoga friends: I’ve been working on this recipe for a few weeks and just got it right. Try this for lunch. You’re going to love it!

Namaste,

Suzanne

Suzanne’s Curried Chicken Salad Lettuce Wraps

Ingredients:

  • 3 cups of cooked, diced chicken
  • 2 stalks of celery, diced
  • ¼ cup diced sweet onion (Vidalia, Wala Wala, etc.) or shallots
  • ½ cup of roasted macadamia nuts
  • 1/2 cup of grapes, sliced in half
  • ½ tsp – 1 tsp of curry powder (or more if you love curry)
  • 2 T of plain Greek yogurt or sour cream
  • 1/4 cup of coconut milk or mayonnaise
  • Salt & pepper to taste
  • Kale leaves, butter lettuce or other broad lettuce leaves

Directions:

Simply mix together. Serve on lettuce leaves for a nice, healthy treat. Or go decadent by serving on a butter croissant. A side of grapes is nice.

mango salsa, brighten your day

mango salsaHoly Yummo! You are really going to love my recipe for mango salsa. Bring some love to your mouth and try this with healthy chips, with grilled fish, fish tacos or as a side to your eggs in the morning. It’s Day 18 of our 21 Day Yoga Challenge. Enjoy! – Suzanne

Ingredients:

  • 2 ripe mangoes, peeled, seeded and finely diced
  • 1 Tablespoon of finely chopped jalapeno
  • 1/4 cup of finely diced red onion
  • juice of one juicy lime, or two not so juicy limes
  • 1/4 cup of cilantro, finely chopped
  • salt & pepper to taste

Stir all ingredients together. Let marinate for at least 15 minutes before serving.

joyous belly “I feel great” salad

joyous belly saladEat something yummy today. It’s Day 8 of our 21 Day Yoga Challenge. Try this recipe. It’s one of my favorites.

Here’s a great light and super healthy salad that your belly will love. This is a belly-balancing, palate cleansing, super-yummy, 4-star easy, Ayurvedic Suzanne original.

Ingredients

  • 1 large cucumber – cut in half length wise, then slice super thin
  • 1 small to medium fennel bulb, sliced super thin
  • 1/2 to 1 tsp salt
  • 1/8 cup finely chopped cilantro (or less)
  • 1/8 – 1/4 cup finely chopped mint
  • 1/8 cup of good quality olive oil
  • juice of 2 juicy lemons

Let sit for a least 1/2 hour before serving. It’s great the next day too.

As always with cooking, taste as you go. Be prudent to begin. Start with the juice of 1 lemon, 1/8+ cup of olive oil, 1/2 tsp. salt. Taste, then add more of each as needed. You can always add more, but you can’t take ingredients out.

 Tip: I use Meyer Lemons when in season

Tip: I can’t stress this enough: be sure to slice the fennel super-thin

Namaste,

Suzanne

 

Good Morning, Sunshine! Muffins

good morning sunshine muffinsDay 3 of our 21 Day Yoga Challenge: Eat Healthy!

This recipe was inspired by the healthy muffins I ate at my yoga retreat at the stunning Xinalani Resort in Mexico in March. My recipe incorporates yogurt for moistness, almond flour, walnuts and chia seeds for added protein and nutrients. This recipe is gluten-free.

A couple of tips:

  • The almond flour provides great taste and texture. However, the more you use, the more the muffins fall apart. When using almond flour in baking, don’t use more than 30% almond flour in the overall ratio of flour.
  • I use a gluten-free flour from Trader Joe’s, but you could use another flour type – white or wheat, as a substitute.

Ingredients:

  • 1/2 cup almond flour
  • 1 1/2 cups of gluten-free flour (plus a bit more if end mixture is too wet)
  • dash salt
  • 2 teaspoons of baking soda (this is an active ingredient, so add towards the end)
  • 2 eggs, beaten
  • 1 tsp. of vanilla
  • 1/2 cup of sugar
  • 1/3 cup of canola oil
  • 2/3 cup of vanilla or plain yogurt
  • 1 cup of shredded carrot
  • 2/3 cup of finely chopped pineapple
  • 1 Tablespoon of chia seeds
  • 1/2 cup of chopped walnuts

Mix flours, salt & baking soda in a bowl.

In a separate bowl, beat sugar, vanilla, eggs, yogurt and oil together. Add carrots, pineapple, chia seeds and walnuts. Mix thoroughly. Add dry ingredients. Mix thoroughly.

Bake at 400 degrees for about 15-18 minutes.

 

super healthy carrot and butternut squash soup

carrot butternut squash soupHi, Yoga Friends! After much testing, I perfected my new healthy recipe for Carrot & Butternut Squash Soup. This is totally yummy and is going in the revised version of my new cookbook, Simple * Healthy * Comfort Food. It has the perfect balance of just a touch of heat with a touch of sweet. It’s 100% good for you.

Carrot & Butternut Squash Soup

Ingredients:

  • 1 1/2 Tablespoons of good quality olive oil
  • 1/2 of a large sweet onion, diced
  • 1 teaspoon of curry powder
  • 1 teaspoon of salt
  • 1/2 of a small butternut squash, peeled, seeded and cut into small 1 inch cubes
  • 6 medium carrots, peeled and cut into small 1 inch cubes
  • 1/2 of a large green apple or 1 small green apple, peeled, seeded and cut into small 1 inch cubes
  • 1 1/2 teaspoons of grated ginger
  • 32 oz. of good quality vegetable stock
  • 1/4 cup of good quality Maple syrup

Heat soup pot and add olive oil. Once olive oil is hot, add onions and lower heat to medium low. Add curry powder and salt. Cook for 2-3 minutes. Add squash, carrots, grated ginger, and green apple. Cook on low to medium heat until vegetables have softened a bit. Increase heat and add vegetable stock.

Once soup comes to a boil, reduce heat and allow to simmer at medium low heat for about 20-30 minutes until vegetables and apple are fully cooked. Add 1/8 cup of Maple syrup* Allow soup to cool for a few minutes, then use an immersion blender to purée soup to desired consistency. Taste. If needed, add more Maple syrup to get the right balance of spicy, savory and sweet.

If you like this recipe, you can buy my cookbook on Amazon, through me for $15 (send me an email at suzannemorganyoga@yahoo.com or at Sun and Moon Yoga Studio.

Suzanne Morgan’s Simple* Healthy * Comfort Food Cookbook

chop once – make 2 meals: veggie pizza and veggie frittata

veggie pizza veggie frittataWe’re coming to the end of our 21 Day Yoga Challenge and I realized that I hadn’t yet included any yummy recipes into the challenge. So here you go!

Here are two recipes inspired by my “always-try-to-be-efficient” line of thinking. I basically looked in my refrigerator to see what I had and whipped these up. I made the pizza Friday night and the frittata on Sunday morning. As you’ll see, the recipes incorporate some of the same ingredients, hence the chop once/make 2 theme. The trick to cooking is to know what foods go well together. For instance, broccoli and cheddar cheese are fast friends. Olives and eggs don’t really like each other.

Veggie Pizza

This yummy pizza doesn’t have a tomato sauce. Actually, it doesn’t have any sauce, so it doesn’t get soppy like some pizzas do. When using a bunch of ingredients, particularly if they are raw veggies, it’s important to slice your veggies very thinly so that it cooks completely. Think “thin” and “small pieces”.

Ingredients:

  • your favorite pizza dough
  • 1/2 cup grated Parmesan cheese (save a Tablespoon for your frittata)
  • I tablespoon of olive oil
  • 2 cups of chopped broccoli (1 1/4 cup for pizza, save 3/4 cup for frittata)
  • 1 thinly sliced, then chopped red bell pepper (two-thirds for pizza, save one third for frittata)
  • 1 small red onion, thinly sliced, then chopped (two-thirds for pizza, save one third for frittata)
  • 4 oz. of thinly sliced mushrooms (2 oz. for pizza, save 2 oz. for frittata)
  • 1/4 cup of chopped Kalamata olives
  • 1/3 cup of chopped fresh basil
  • 3 oz. of goat cheese
  • 1/2 – 3/4 cup of grated mozzarella cheese

Bring your pizza dough to room temperature. Preheat your oven to 400 degrees.

Bring your chopped broccoli to boil in a saucepan with some water. Cook until al dente – not too hard, not mushy. Drain well and blot with a towel to absorb excess water.

Spread pizza dough on cookie sheet or pizza pan. (Do I need to say that you need to grease pan with a touch of canola oil/olive oil first?) Use your fingertips to spread a little bit of olive oil on top, not so much that it makes it soppy. (We have a theme here folks.) Sprinkle with half of your Parmesan cheese. Set your kitchen timer and bake the dough for about 5-8 minutes.

Once your crust has cooked gently, remove from oven and add your toppings: broccoli, red pepper, olives, mushrooms, red onion, and basil. Dot bits of goat cheese on pizza and finish with mozzarella and Parmesan cheese.

Bake for about 8-10 minutes, until crust is crunchy, cheese is melted and veggies are cooked.

Veggie Frittata

Congratulations! You’ve already done half the work when you made your pizza.

Ingredients:

  • 6 farm-fresh eggs
  • salt & pepper
  • 1 tsp olive oil.
  • 1 tablespoon butter
  • left-over ingredients from pizza prep (see quantities above)
    • sliced mushrooms
    • red onion
    • red pepper
    • broccoli
  • 1/4-1/2 cup of grated cheddar cheese
  • 1 tablespoon of Parmesan cheese

Use a 10-inch non-stick, oven-friendly skillet. Pre-heat broiler to low broil setting.

Beat eggs. Add salt & pepper to taste. Set aside.

On stove-top, heat pan. Add olive oil & butter. Saute onion, pepper, and mushrooms. Add chopped broccoli. Once veggies are softened and broccoli is heated, add eggs. Stir gently. Cook a bit. Add cheeses and stir very gently.

The key to cooking eggs is to let your eggs cook gently on medium-low heat. Once eggs start to puff and the bottom browns ever so slightly, place the skillet in oven under broiler to finish cooking the eggs and to brown the top.

Please set timer for just a few minutes so that you don’t overcook!

Enjoy!

Suzanne

Suzanne’s Cauliflower and Kale Soup Recipe

cauliflower soupWelcome to Day 11 of our 21 Day Yoga Challenge! Looking for something healthy and warm to eat? Here’s what I had for lunch today: my Cauliflower and Kale Soup. As always, if I post a recipe, it is my own creation. And be on the look-out for my cookbook coming out early Winter. I’ll have it for sale on my website and Amazon.

I just love, love, love soup. Soups are easy to digest, packed with lots of vegetables and a meal in one pot. Add some crusty bread and bring a world of good to your body.

All of the ingredients besides the stock and some of the spices are from Washington’s Green Grocer. I’ve chosen organic and sustainably raised products and so should you. 🙂

Note: I’ve posted vegan and vegetarian options below.

Suzanne’s Cauliflower and Kale Soup

Ingredients:

  • olive oil
  • 2 Tablespoons of butter (optional)
  • 1/4 cup of shallots OR onion, finely chopped
  • 2 to 3 cloves of garlic, finely chopped
  • salt & pepper
  • 4 cups of chicken broth OR vegetable broth
  • 1 head of cauliflower, chopped
  • 3 cups of kale, chopped
  • red pepper flakes – 1/4 to 1/2 teaspoon
  • fresh thyme – 2 Tablespoons
  • 1/2 – 3/4 cup of grated Parmesan cheese (optional)
  • 3 to 4 sausage links (optional); Cook on grill and cut into thin slices. I used sweet Italian lamb sausage

In a large soup pot, warm butter and olive oil. Saute the shallots and garlic until shallots soften – about 5 minutes. Add the red pepper flakes and thyme to taste.

Then add your vegetable or chicken stock. Bring to a boil. Add cauliflower. Reduce heat and cook for about 20 minutes. Use an immersion blender or potato masher to blend soup.

Add kale, sausage and Parmesan cheese. Cook for an additional 5 to 10 minutes.

Enjoy!

Namaste,

Suzanne

Suzanne’s Simple Summer Salad

Suzanne's Simple Summer SaladIt’s Day 11 of our 21 Day Yoga Challenge. I couldn’t wait to share this wonderful salad that I created today. It’s healthy, light and delicious! Later today I’ll upload a yoga video for the digestive system.

Enjoy!

Suzanne

Suzanne’s Simple Summer Salad

Ingredients:

  • Kale, 5-6 large kale leaves
  • 1/2 lemon
  • olive oil, 1 tsp.
  • salt & pepper
  • 1/2 yellow pepper, chopped
  • 1 and 1/2 cups of seedless watermelon, cut into small pieces
  • basil chiffonade
  • feta cheese (optional)

Wash and dry kale. Discard stems and tear into small pieces. In a bowl, dress kale with olive oil and juice of 1/2 lemon. Important: massage kale with your hands. 🙂 The lemon juice breaks down the kale and makes it digestible.

Add the rest of the ingredients. Add salt & pepper to taste. Makes two servings.

Suzanne’s easy and delicious summer vegetable recipe

zucchini squash corn saute

Ah, Summer and the abundance of beautiful produce. But what do you do when you get a bit too much of a vegetable, like zucchini or squash? Here’s one of my favorite healthy recipes that takes advantage of the Summer season. It’s my favorite way to prepare squash and zucchini. It combines the sweetness of corn and the spiciness of basil. The sautéing brings out the creaminess of the corn and tastes as if there is butter in the recipe. Just delicious. Add goat cheese on top if you like. Try this as a side dish or add cooked chicken and lettuce to make a salad.

Summer Vegetable Saute

  • 1 medium summer squash, slicedzucchini corn squash
  • 1 medium zucchini, sliced
  • 2 ears of corn, kernels cut from the husk
  • 1/4 cup of basil, chopped
  • olive oil
  • salt & pepper

Heat a large sauté pan and add 1-3 tablespoons of good quality olive oil. Add squash and zucchini and sauté on medium-high heat for 5 minutes. Add salt & pepper to taste. Add corn kernels and basil. Saute for about 5 more minutes until squash and zucchini are thoroughly cooked but not mushy. Enjoy!

Namaste,

Suzanne

Suzanne’s colors of the rainbow pasta

Suzanne's color of the rainbow pasta

It’s Day 10 of our 21 Day Yoga Challenge. Have you set aside at least 5 minutes today for yoga and at least 5 minutes for meditation. If so, congratulations on meeting today’s challenge.

Here is a tasty pasta recipe that celebrates summer with a selection of colorful vegetables:

Suzanne’s Colors of the Rainbow Pasta

olive oil

swiss chard, small bunch

olives

sun-dried tomatoes

zucchini

basil

garlic

mozzarella cheese

chicken, cut into small pieces

Pasta, cooked

Cook chicken in large skillet with olive oil and garlic until not quick cooked through. Remove and put garlic chicken aside. Then cook zucchini, sun-dried tomatoes, olives, chard, and basil until vegetables have softened. Combine cooked pasta, mozzarella cheese, vegetables and chicken. Cook for a few more minutes then enjoy!

Namaste,

Suzanne

P.S.  More yoga sequences tomorrow!

super healthy veggie sandwich

veggie sandwich

I love to cook and since I’ve joined Washington’s Green Grocer (my favorite new company), I’m preparing even more healthy meals at home. Here is the recipe for my super quick and healthy veggie sandwich.

Super Healthy Veggie Sandwich

Portobello mushrooms (1 large or 2 small per sandwich)

eggplant, sliced into 3/4 inch slices

red pepper

good quality mozzarella

good quality olive oil

balsamic vinegar

salt & pepper

basil leaves (about 4 per sandwich)

Challah rolls

Your choice:  mayo, mustard and/or pesto

Dip Portobello mushrooms, eggplant & red pepper in olive oil and balsamic vinegar. Grill on outdoor or indoor grill. Grill rolls slightly. Let mozzarella melt on grilled veggies and stack to make a super-yummy veggie sandwich!

Suzanne’s Here’s to Your Health Immunity Booster Soup

heres to your health soup

Ingredients:

1 1/2 Tablespoon good quality olive oil

3-4 carrots – finely chopped

3 green onions – finely chopped

4 to 6 oz. of shittake mushrooms, finely chopped

1 tsp. kosher salt

2 to 3 Tablespoons of grated fresh ginger

4 cups of chicken, mushroom or vegetable stock

1 to 4 gloves of garlic, finely chopped

I small can/jar of button mushrooms (drained)

big handful of parsley, finely chopped

Juice of 1 to 2 lemons

Cook carrots, onion and shittake mushrooms in olive oil until soft. Season with salt. Add fresh grated ginger. Add stock, garlic and canned mushrooms. Cook for 20-30 minutes. Add parsley and lemon juice. Cook for 5 more minutes.