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Yoga, health, wellness, and recipes from YogaDownload.com


Sugar Free Chocolate Peanut Butter Muffins
Sugar Free Chocolate Peanut Butter Muffins
Today’s recipe is entirely free from refined sugar, but I promise than nobody will miss anything. The banana adds just enough sweetness, and the darker your bananas are, the sweeter they will be. Since I really hate food waste, I sometimes deliberately pick out the darkest bananas from the market, bring them home, slice and store them in the freezer to be used in smoothies, banana bread and in these little muffins. Sometimes I come home with a full box of bananas because they look so sad on the counter and otherwise they would be just thrown out in the evening. So I sometimes think about myself as a banana savior. Since I love overripe bananas it is a very simple saving job for me, so win-win. In addition to being sugar-free these little nuggets here are also wheat-free and if you choose gluten free oats even gluten-free. Preparing these muffins could not be any easier, and the most time-consuming part is swirling in the peanut butter on top of the muffins. For me, these extra swirls are 100% worth the effort, but you can skip this to save an extra 5 minutes of your time.

Easy Chocolate Avocado Truffles
Easy Chocolate Avocado Truffles
Truffles are usually heavy on cream, butter and maybe even some extra sugar in addition to chocolate that is already sweet on its own. But not these truffles! My truffles are as delicious and creamy as their unhealthy brothers are, but at the same time, completely vegan and I would even go as far as calling them healthy! Of course, they are only healthy if consumed in reasonable amounts and not all 20 of them in one sitting ☺. For me, they are just rich enough that 1 or 2 after a meal with a nice cup of tea are just sufficient to satisfy my sweet cravings. A bonus is that they only require two ingredients + whatever you choose to coat them with. Can you guess what the components are? The first one is a no-brainer – dark chocolate just has to be involved when talking about truffles. The darker, the better, I always prefer 80%, but you can test with different ones to find your favorite. The other ingredient is my old favorite – avocado! Avocado is just such a versatile fruit – it is good both in savory and sweet dishes and gives everything a luscious creaminess. Just try to find the one that is just ripe – soft enough, but not overly ripe yet. A small trick on how to find the best avocado – choose the one that is soft to the touch, but if you remove the stem, you can still see the bright green color. Chocolate Avocado Truffles

Chewy Dark Chocolate Cookie Bites
Chewy Dark Chocolate Cookie Bites
Ah, summertime here in Colorado – the weather is beautiful, the kids are out of school, and fun in the sun is the name of the game. But with all the fun, free time, summer can also be hard for us moms trying to keep our kids eating healthy. Sometimes the break from school just turns into one long holiday of eating less healthy options – hot dogs, hamburgers, ice cream, soda – until your kiddos are left jacked up on sugar, experiencing frequent bellyaches, having meltdowns from sugar crashes, and more. What’s a healthy mom to do? As working moms in the wellness industry, we know how important it is to keep your kids eating healthy without depriving them of all the fun they see their friends having. So we go for a happy medium: healthy sweet treats! And this recipe is one of our all-time favorites. Our Chewy Dark Chocolate Cookie Bites are the perfect balance between sweet treat and healthy snack.

Vegan Mango Lassi
Vegan Mango Lassi
Here in Colorado we’re rapidly entering the dog days of summer – and it’s hot, hot, HOT outside. And when the weather gets this warm, we love to cool off with a refreshing chilled beverage. That’s where this recipe comes in! Our Vegan Mango Lassi is a dairy-free spin on the traditional drink you know from your local Indian restaurant. This recipe is a great alternative for those who are sensitive to dairy or vegan, since yogurt is the main ingredient in a traditional mango lassi. We like to use homemade coconut or cashew milk in ours, but you can use any non-dairy milk (think hemp, almond, or even macadamia nut).

Simple Beetroot Hummus
Simple Beetroot Hummus
It is so simple to pick up a jar of hummus from a store. But it is almost as simple to prepare hummus yourself and know exactly what has been added. You can do everything from scratch, including soaking and boiling the chickpeas, but I usually don’t feel this is necessary. The chickpeas from a jar, especially if I choose an organic brand, do it for me, but in case you do have extra time you can soak the chickpeas overnight and then boil until tender. It makes sense for me to cook your own chickpeas if you need a lot of them, so I sometimes do this for bigger parties, but if I am just hungry for a quick beet hummus I prefer having it in 5 minutes instead of the next day! However, I do prefer to roast the beetroots at home. I do this quite often anyway, so I usually have leftovers for hummus too.

Light Chocolate Mousse
Light Chocolate Mousse
Have you ever met somebody who does not like chocolate? I remember meeting one girl who was not fond of it years ago, but this is also the only time I have seen anybody who does not like it. As a general rule, every dessert that has chocolate in it vanishes from the table within minutes. Chocolate in itself is not unhealthy at all. Having a little square of dark chocolate a day even has proven health benefits. However, the chocolate really needs to be dark to be healthy. Most of the chocolate bars, loaded with sugar and different additives, do not qualify as healthy. I usually choose the chocolate that contains at least 75%, sometimes even more than 90% of cocoa! The chocolate mousse, usually, is full of everything unhealthy – heavy cream and white sugar. But here is good news – the recipe I share with you today only contains ingredients good for you and I let you be the judge of the taste, but in my humble opinion, it is just perfect.

Simple Soba Bowl with Seared Salmon
Simple Soba Bowl with Seared Salmon
Sometimes the simplest meals are the best, and this bowl full of goodness is a perfect example. The recipe is even simpler to prepare when you have cooked your soba noodles in advance. I often cook a larger batch of chickpeas, lentils, or rice over the weekend and then use throughout the week for my meals. I would never consider cooking pasta in advance, because pasta cooked yesterday…. well, it is just not very nice. Soba noodles, on the other hand, work very well cooled down and in fact, I sometimes deliberately cook soba in advance for chilled salads on hot summer days. It is important not to overcook the soba and mix it with a drop of oil, so the noodles would not stick together. For this recipe, however, you do not need to chill the noodles – they are just as good warm.

Veggie Sushi Hand Roll
Veggie Sushi Hand Roll
Happy (almost) summer for those of you in the Northern Hemisphere! We’re so excited for the sunny weather and all the fresh veggies coming into season this time of year. One of our favorite warm-weather treats is sushi, so we’ve made a cleanse-friendly version to share with you all! People ask us all the time what kinds of foods they’ll be able to eat on the Conscious Cleanse. The answer is lots and lots! We have a wide variety of recipes you can enjoy while cleansing, from bison burgers to vegan curry, and even dairy-free, egg-free gelato if you want dessert. The possibilities are endless! This vegan sushi hand roll is the perfect recipe to switch up your menu this week.

Asparagus Green Curry
Asparagus Green Curry
Spring has sprung here in Colorado, and we are thrilled at the start of the growing season! Yay local veggies! This week, we’re sharing a recipe that features one of our favorite spring veggies: Asparagus! This quick and easy curry takes less than 20 minutes to whip up and is the perfect way to use that beautiful asparagus that’s popping up in your grocery stores or local farmers markets. Plus, it’s cleanse-friendly and packed with a bunch of bonus health benefits! In addition to being a delicious spring veggie, asparagus is also a nutritional powerhouse. It’s rich in vitamin A, folate, which supports healthy prenatal development during pregnancy, and vitamin K, which supports bone health and strength. It’s a great source of antioxidants to help defend the body from free radicals, and is high in fiber to help aid digestion and gut health.

Nut Milk Recipes: Make Your Own Nut Milks!
Nut Milk Recipes: Make Your Own Nut Milks!
Nut milks are a healthy alternative to soy and cow milk products! However, processed almond and coconut milks in the grocery stores still have some strange and scary ingredients! Making your own nut milks with natural and healthy ingredients gives you full awareness of what you are putting into your body. Making your own nut milks is also so much fun and much easier than you may think! With all the environmental toxins we are now faced with, eating and preparing raw and vegan foods is a way we can support our bodies in detoxing toxins and sustaining peace with our environment and other beings we share this planet with. There are also health benefits in replacing dairy products with non-dairy alternatives. Plus, nut milks are delicious and offer a variety of unique flavors and textures! Almond Milk Recipe: You can use this same recipe and ratio for any nut milk or hemp milk.

8 Foods that Boost Your Metabolism
8 Foods that Boost Your Metabolism
The combined effects of the biochemical process that occur in your body on a cellular level are called metabolism. They make it possible for you to digest food, think, move and perform all the functions of a living being. Your metabolism is the powerhouse that keeps your body going. Genetics have a large role to play in determining your metabolic rate. But eating right can also speed up your metabolism naturally. The metabolism boosting foods I’m sharing in this article will not only help you burn fat, but they can also keep you healthy in the long run. So, be sure to regularly include them in your diet! Chili peppers Chili peppers are abundant in capsaicin, a chemical compound that has several beneficial properties. Studies have found that this compound gives chili peppers the ability to boost thermogenesis, which is the process by which calories are turned into heat to use as energy. Chilies have the potential to boost your metabolism rapidly and also have high doses of vitamin C, so it is a good idea to add these to your meals.

Cauliflower Buffalo Hummus
Cauliflower Buffalo Hummus
With the World Cup approaching, some healthy party snack recipes will come in handy! In the U.S., nothing says sports, like chicken wings and cheese dip. But if you want to beat the bloat and the hangover morning the next day, stick with us. When it comes to healthy sporting event snacks, we’ve got you covered! Our new Cauliflower “Buffalo” Hummus below is perfect for any big game! Serve it with veggies like sliced cucumbers, carrot and celery sticks. If you want to go all out, try our Green Pea or our Beet Hummus. All three together would make a beautiful spread. No game would be complete without our all-time favorite Spinach Artichoke Dip. This one is now a regular at most of our potlucks and parties. Pair any of these healthy alternatives with one of our Conscious Cocktails and make your 80:20 splurge like a rockstar would. Moscow Mule anyone? Move over Ruffles and sour cream dip! For more healthy alternatives on gameday that will keep you feeling on top of your game, be sure to check our our 80:20 Plan. What’s on your game day menu? Be sure to leave us a comment below.

Grilled Fennel with Olives & Herbs
Grilled Fennel with Olives & Herbs
Today’s recipe is cleanse-friendly and can be easily modified to stay within the guidelines of purification if you're currently cleansing. Simply omit the olives if you want to be a purist–or keep them in and consider them part of what’s easing you off of your purification. Enjoy this simple, healthy, and delicious vegetarian recipe!

Chewy Cacao Bars
Chewy Cacao Bars
Summertime is right around the corner, and we are looking forward to a season full of cookouts, outdoor gatherings, and family trips. Coming up with treats that are healthy but also easy to eat on the go can be hard, so we’ve come up with a recipe that hits the spot! Our Chewy Cacao Bars are a great treat for picnics, outdoor parties, road trips – you name it! And they totally blow away those overly-processed and sugar-filled snack bars. This is one of many recipes that are included in our 80:20 Lifestyle Program. We’ve developed this program to help you maintain your post-Cleanse vibrancy, but still have room to indulge every once in a while, so you can live life to the fullest (and healthiest)!

Sweet Potato Toast (3 Ways)!
Sweet Potato Toast (3 Ways)!
‘Tis the season…for brunch! Chances are, you may be planning a Mother’s Day brunch gathering this weekend or next, and we have the perfect healthy entree that will look amazing on any brunch spread. The best part? It’s super easy to make! Presenting…Sweet Potato Toast (3 Ways)! Everyone is going nuts for avocado toast these days, so we’ve given it a healthy makeover by serving it on toasted slices of sweet potato! For those who are sensitive to avocado or aren’t as fond of it as we are, we’ve also topped our sweet potato slices with our fan-favorite Beet Hummus. And for those who are craving a sweeter snack, we’ve made a version topped with almond butter, banana, and cinnamon. Is your mouth watering yet?

Salad of Abundance with Sunflower Vinaigrette
Salad of Abundance with Sunflower Vinaigrette
Spring is here for those of us in the Northern Hemisphere, and that means the start of fresh veggie season! Yay! We love going to our local farmer’s market and seeing all the delicious fresh produce available. And what better way to use that fresh bounty of seasonal vegetables than to make a big, beautiful, meal-sized salad? Here at the Conscious Cleanse, meal-sized salads are not your average skimpy side salad, but a salad big and bountiful enough to leave you feeling full and satisfied. This salad is filled with fresh greens, colorful veggies, sprouts, a creamy salad dressing, and your favorite plant or animal protein. It truly looks and tastes like the definition of abundance! What’s your favorite spring salad ingredient? If you try this recipe, tag us on Facebook or Instagram, we LOVE seeing how our readers make our recipes their own.

Not Your Grandma's Three Bean Salad
Not Your Grandma's Three Bean Salad
Three. Bean. Salad. These three words can evoke childhood memories of a sweet and sour side salad often served at family cookouts. It seems as though you were either a big fan or completely disgusted by it. (Note: we were both the latter, but today’s recipes has changed everything!) ​Today we’ve taken a traditional recipe and turn it on its head, modernizing it with fresh flavors that will have you scratching your head saying, “I can’t believe this is a Three Bean Salad!” Welcome to the new millennium Three Bean Salad! Although we may not describe ourselves as regular bean eaters, they no doubt are a staple in many vegetarian and vegan diets. Filled with protein, fiber, and B vitamins, beans can be an important part of a healthy diet. Not Your Grandma’s Three Bean Salad makes a colorful, tasty, and healthy choice to bring to your next BBQ, summer potluck, or even camping! Plus, this recipe will take you less than 30 minutes to toss together. Bonus!

Dandelion Root Coffee
Dandelion Root Coffee
In a recent recipe and blog post, I dropped the “caffeine bomb”. Many of you reading are saying, “Ugh, I’d rather not talk about that anymore.” But just in case you missed it, here are some reasons to consider giving up your beloved coffee drink! This week we’re here to offer an alternative, to soften the blow of going sans coffee with a “too good to be true” coffee alternative. Enter, Dandelion Root Coffee. Dandelion root, often associated with the pesky dandelion weed, has been used for centuries to treat depression, scurvy and even diabetes. It’s difficult to find dandelion root in most health food stores, so you’re best bet is to buy it online. We bought our dandelion root and chicory from Frontier Natural Products and Starwest Botanicals. A great liver detoxifier, dandelion root, it is also known for aiding in digestion and weight loss. The other magic ingredient in this nutty warm elixir is chicory, which gives this drink its rich coffee flavor. Chicory is full of antioxidants and helps to reduce inflammation in the body to boot.

Green Goddess Soup
Green Goddess Soup
Purification is all about slowing down and tuning in. Take a brisk walk to soak up the elusive sunshine with your favorite pup, go to the yin yoga class you’ve been thinking about all week, or spend some quality downtime with friends and family. We have come up with a bright, tasty, and creative soup. It’s full of phytonutrients, minerals, and fiber. All of these contribute to overall nervous system health while being comforting and a little classy too! The gremolata puts to use the zest of the lemon and reminds us that spring is just around the corner. Use your creativity to swirl and twirl the Coconut Crema on top of the soup. Like a mini art class! Enjoy! And Happy Purification!

Raw Cacao Bites
Raw Cacao Bites
The other night we had our cleanse-friendly community dinner at Zeal and we met a young woman who had severe eczema. Allergy tests confirmed several food intolerances, chocolate being one of them. As diehard chocolate lovers, of course, we gasped. Allergic to chocolate? What could be worse? True to form, we started to dig deeper. This young woman, all of 13 years of age, wasn’t allergic to chocolate, she was allergic to dairy! So we asked her if she had ever tried cacao. Not to be confused with cocoa (or cocoa powder), cacao is the purest form of chocolate you can eat.

3 Amazing Vegan Recipes with a Matcha Touch
3 Amazing Vegan Recipes with a Matcha Touch
Matcha tea lends itself to some very healthy and tasty vegan recipes. A single cup of matcha reportedly has antioxidants equivalent to what you’ll find in 10 cups of green tea. The antioxidant EGCG brings about a sense of calm alertness, and there have been studies that show that show its ability to inhibit the growth of cancer cells. Greens like matcha are also recommended as a natural ingredient in hair fall remedies. Here are some very vegan but delicious recipes you can prepare with matcha: Recipe 1 – Matcha Vegan Yogurt Breakfast Bowl ​ Probiotic vegan yogurt is a really healthy and tasty proposition. Probiotics in yogurt strengthen the immune system and are great for maintaining healthy intestines. Probiotic vegan yogurt is high in protein content too. Add matcha, some blood orange slices, maple syrup and walnuts and the health and taste quotients shoot up.

Cauliflower “Mashed Potatoes”
Cauliflower “Mashed Potatoes”
Did you know that the average distance your food travels to get to your plate in the United States is 1500 miles? Often times, it’s much more when you get your fruit from other continents. Admittedly, I can’t live without my lemons, but I try to really stock up on the freshest foods when they're in season. I like to buy extra blueberries, peaches, and raspberries so that I can freeze them and use these delicious, out-of-season fruits during the winter months for my smoothies. Although, I’m not complaining about the abundance of local food, sometimes I find myself saying, “what do I do with that zucchini blossom?” I also like to have a variety of recipes up my sleeve for simple foods like cauliflower, which to be honest I don’t love raw because it’s too harsh on my stomach. My favorite recipe for this sometimes gas producing food is Cauliflower Mashers! Maybe I shouldn’t be using the word gas and cauliflower in the same sentence to make this recipe look enticing. But, it’s delicious and almost reminds me of mashed potatoes, I swear!

Lemon Balls
Lemon Balls
We’re big chocolate lovers and with Valentine’s Day right around the corner, there’s no better time to indulge in some dark chocolate. If it’s chocolate you’re looking for be sure to try our favorite sugar-free chocolate from The Good Chocolate. They are offering our community 15% off your order when you use coupon code #victoryissweet. You can also check out many of the chocolate-filled sweet treats we’ve made here. Today’s 80:20 recipe is as decadent as it is nostalgic of the oh-so-sweet-and-tart lemon bars we all grew up with. Lemon Balls

Turmeric Tonic Latte
Turmeric Tonic Latte
We have a guest blogger for you today and we couldn’t be more excited about it. Maria Uspenski is the founder of The Tea Spot, a leading producer of craft teas, based in Boulder, CO. The first time we met with Maria to co-create a line of detox teas, we quickly realized what a special human being we were with. MIT graduate, inventor, former ballet dancer, athlete, and author of Cancer Hates Tea, Maria’s passion for tea is infectious. Maria is the The Tea Spot’s innovative force, having realized the powerful healing benefits of tea through her own personal journey with cancer. Her message is simple and powerful – tea in its freshest form is not only sustainable and delicious, it’s a powerful elixir with unmatched health benefits. Maria is a social entrepreneur, cancer fighter and certified tea and fitness nutrition expert, and we couldn’t be more excited to share her story with you today!

Recipe: Amazeballs
Recipe: Amazeballs
If you’re an SNL fan, you probably can’t talk about one of our cleanser’s all-time favorite bite-size snacks without busting up laughing. To get the inside joke, be sure to check out SNL’s Sweddy Balls skit. Our beloved Joy Balls (recipe in our book, page 260) have been known not only as a life-saving snack during the cleanse, but also a source of ongoing office humor, banter, and silly text messages between cleansers. Is it us or do the words “nut balls” just make you smile? Our ball obsession has led us to make several incarnations of the original Joy Balls. Protein-Packed Almond Butter Balls (in our book page 261) Nut Free Joy Balls (get the recipe here) And new today…Amazeballs!