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


Sweet & Crispy Tempeh
Sweet & Crispy Tempeh
If you have been following my recipes for a while, you know that I am a chili lover. I also happen to be a lover of Asian food, and this recipe here is inspired by my travels to Indonesia. I am generally not a fan of soy products, but tempeh is a huge exception – I LOVE it. I love how crispy it can get, and this recipe is just amazing. Tempeh itself is fermented soybeans tightly pressed together – very high in protein and also has a lot of fiber. In short – healthy stuff! While I can’t say that the sugar used in this recipe is the healthiest thing on earth, but a little bit of it doesn’t hurt you, and the flavor is worth not having a dessert after this meal. This sweet, sticky and spicy glaze is amazing, and turns a simple bowl of rice into something truly delicious. I served it with red whole grain rice this time, but every type of rice works well. I also added a simple sambal of more chili, and lemongrass, because, well, chili. Sweet and Crispy Tempeh

Kale & Sweet Potato Super Salad
Kale & Sweet Potato Super Salad
I love salads, no matter what the weather outside is like. Sunny, windy or snowing – give me a good salad, and I am happy! Salad does not mean a pile of greens and a boring dressing (although, as a side, I do enjoy this type of salad too), salad can be exciting and full of different flavors and textures. One of my favorite greens is kale, and I have already shared an amazing warm kale and chickpea salad with you. Here comes another one, also very winter-appropriate, featuring sweet potatoes and load of other delicious good-for-you ingredients. I always like to make sure I eat as many colorful foods throughout the day as possible. The colors in different plants are different phytonutrients – natural chemicals that help our bodies to fight diseases and stay healthy, and let’s be honest – they just taste amazing. In this salad pretty much all the colors are covered – kale for green, sweet potatoes for orange/yellow, red onion and pomegranate for red, apple for white and black beans, you guessed it, for black – so I can peacefully eat white bread for the rest of the day. Just in case – the last part about white bread was a joke. After a lunch that healthy, I always feel so good that I never crave anything unhealthy. Kale and Sweet Potato Super Salad

Beetroot Cured Salmon
Beetroot Cured Salmon
I do not label myself as vegan, vegetarian, or even flexitarian, but I very rarely eat animal products. So, if there is a rare occasion that I do eat something that is not plant-based, it better be amazing. This beetroot and citrus cured salmon ticks this box, and since it is rather festive in its bright pink color, it is very suitable for the Christmas table too. I have prepared this salmon several times for cold spreads, and every single time I will be asked for the recipe, so it is not only me who finds it delicious ☺ The earthiness of the beetroot and zing from the citrus create perfect harmony. It pairs exceptionally well with freshly toasted bread. If you can find them, then the big caper berries are a nice addition to this dish, but be careful – the capers have a strong taste, so it might make sense to serve them on the side.

Energy Balls - Perfect for a Small Present
Energy Balls - Perfect for a Small Present
I don’t know how it looks like all over the world, but in Estonia, Christmas time often means overindulging big time. I am talking about eating way too much meat (mostly pork) in different preparations – roasted, as blood sausages and aspic. Aspic is a meat jelly, set with natural gelatin from cooking the bones and a pig’s head for a long time on a low temperature, and blood sausages are exactly what they sound like. Both of them may seem weird, but actually, they are much more delicious than expected. Besides – if the poor pig is anyway, then I am always voting for the whole animal to be eaten. Next to this enormous amount of meat, there are also loads of different sides and sweet treats throughout December.

The Best Vegan Eggnog
The Best Vegan Eggnog
Today we want to share a healthy holiday recipe that you can whip up for a holiday party or just sip on in front of a warm crackling fire – eggnog! Our version is a vegan eggnog, free of eggs and dairy, but before you freak out, don’t worry – we’ve made sure this recipe just as creamy and delicious as the holiday original. Not only is this recipe tasty, but it’s also chock full of healthy ingredients that will help you keep your glow this holiday season in the face of too much sugar, stress and spirits. Maca reduces symptoms associated with adrenal fatigue, and can also help to alleviate stress, anxiety and depression. Cinnamon stabilizes blood sugar and reduces LDL cholesterol, while nutmeg calms nerves and helps with sleep. Cashews are a good source of bioavailable iron and tryptophan, which can help boost natural serotonin levels. We hope you enjoy this healthy holiday drink! If you want to turn this recipe into a Conscious Cocktail, add 1-2 oz. of brandy, bourbon, or dark rum to each glass, depending on how strong you like it. This time of year, it can be easy to overdo all the sweet treats, drinks, and rich food, so bear in mind one of the central questions of the Conscious Cleanse before indulging in each and every holiday treat and ask yourself, “how will this food make me feel?”

Lentil & Quinoa Plant-Based Burger Patties
Lentil & Quinoa Plant-Based Burger Patties
Two almost empty packets inspired this recipe. From the name of the recipe, you can already guess what they were. Yes, you are correct – red lentils and quinoa. Both of these are always favorites in my house, so that they would have been used soon anyway, but since there are never too many plant-based burger recipes, I figured if those two together would make sense. They did. The patties are simple to make, and they hold together without adding any flour, so the recipe is also naturally gluten-free. To serve, this time, I made a very simple salad of baby spinach and cherry tomatoes and topped the patties with mashed avocado, green onions, and jalapeno. If you fancy a bigger meal, these patties also work exceptionally well in a burger bun or with a side of rice. Oh, and I have made the same recipe as a snack. If you wish to serve these as a snack, I recommend making them 3-4 times smaller, so they would be bite-sized and hold together nicely.

Grammy’s Greens & Cauliflower Soup
Grammy’s Greens & Cauliflower Soup
The holiday season can be tricky to navigate as a Conscious eater when faced with the temptation to overeat or skip meals in preparation for the big healthy family feast. That’s where this recipe comes in! During the holidays, we often eat around 4 or 5 pm, so it’s nice to have something light earlier in the day. This way you avoid being too full for the family meal and you don’t make the mistake of skipping lunch and then binging at dinner because you haven’t eaten all day. This soup is packed with nutrients and high in protein to help you power through your holiday meal prep without weighing you down. It’s super easy to make and eat; if you’re pressed for time, you can make it ahead of time and freeze it until you’re ready to eat, and since it’s puréed, you can even sip it from a mug to make it more convenient.

Healthy Sugar-Free Chocolate Cookies
Healthy Sugar-Free Chocolate Cookies
Those cookies are healthy enough to be breakfast. They include all the ingredients used for sweet oatmeal, just in a different way. I must add that I don’t like sweet oats – I always have my oatmeal with butter or extra virgin olive oil and sprinkled with salt. Even adding berries or milk makes the oatmeal too sweet for my liking. However, take all the same ingredients and bake cookies out of them – a very different story, and I have made already three batches this week. Luckily, most of them I have given away as a present for my yoga students. I say luckily, because even if they are healthy – eating a full tray of these babies as an evening snack is probably not the best idea. The cookies are not super sweet, so if you prefer sweeter treats, feel free to add more sugar. All the ingredients are edible raw, so feel free to taste the dough before baking it and add sugar if you feel like it. My partner thought they were not sweet enough, I find the sweetness to be just enough, so I kept the recipe as I prefer it.

Goat Cheese & Sage Scalloped Potatoes
Goat Cheese & Sage Scalloped Potatoes
Scalloped potatoes are a classic Thanksgiving dish, but are traditionally loaded with heavy cream, cheese, and flour. Our recipe is an up-leveled version that tastes just as good as you remember grandma making. This recipe falls under our 80:20 eating, as we keep potatoes, yeast, and goat cheese off our plates while cleansing. However, this recipe could be easily modified to be more cleanse-friendly by leaving out the yeast, substituting our Vegan Cashew Cheese for the goat cheese, and swapping out the potatoes for another tender root veggie, like rutabaga, turnips, parsnips, or even golden beets – or mix it up with a combo of your favorites! Do you have a favorite holiday recipe you’d like us to give a Conscious Cleanse makeover? Let us know in the comments below. We love hearing from our community!

Plant-Based Mushroom Soup
Plant-Based Mushroom Soup
I love mushrooms. LOVE! All kinds of mushrooms, but especially those I can pick myself from woods. In Estonia, we have a lot of forests, and unless the area is marked as private property, we are allowed to forage for whatever you like, as long as you act responsibly and do not leave any rubbish behind. I know that this is not the case all over the world, so I consider myself extremely lucky. For this year, the season of fresh mushrooms is, unfortunately, over, but simple button mushrooms work just perfectly for this recipe.

Chickpea Stuffed Eggplant
Chickpea Stuffed Eggplant
Eggplant is one of my all-time favorite vegetables. Added to curries, baked to moussaka, in baba ganoush or filled with all kinds of things from goats cheese to vegetables. Bring it on! I love it in any shape or form! Today I am sharing one of my favorite eggplant recipes with you. The recipe is vegan, but it is loaded with protein – both chickpeas and peanut butter help out here, and the spices add a nice kick too. Not all people love eggplant.

Lightly Spiced Tomato Soup
Lightly Spiced Tomato Soup
I have had a problem for a few months already, but it is one of those good problems – how to eat all the beautiful produce I get?! In Estonia summers are rather short, which means that most of the crop is at its best at the same time – zucchini, tomatoes, cucumber, kale, you name it! And, even if I have my rooftop garden, my mother’s garden and my grandmother's garden, I still also like to go to the farmers market too, because, well, I love going to the market to look at the abundance of produce. I do need to hold myself back with shopping, though. I really really hate throwing away food and always try to eat everything from root to leaf, so I always try to make the most of everything I have. Oh, I wish I could somehow spread the harvest over the whole year! But I can’t, so this time of year my 5 portions of fruit and vegetables a day is easily 15 or 20 portions of fruit and veggies, and everything else has to wait until I run out (although I do miss lentils and pasta already).

Simple Pearl Barley Salad
Simple Pearl Barley Salad
The autumn is slowly sneaking in here in Estonia, and for me, it always means some changes on my menu. I still love salads, but instead of leafy greens that are main heroes in my summer salads, they are now a little heartier. Hence barley in today’s delicious bowlful. Barley is somewhat a national food for us Estonians, or at least it used to be. It is traditionally cooked with potatoes and pork, and then lightly mashed to something called ‘Mulgipuder.’ Mulgipuder is often served with crispy fried pork fat (greaves in English, I think) and sour cream. I don’t even remember when was the last time I had it, but now thinking about it I just started graving it… Especially the leftovers heated up on a frying pan, so it turns nice and crispy… mmm! Talking about Estonian kitchens, it is traditionally a cross between German (sausages and sauerkraut) and Russian (potatoes, a lot of meat, soups) but today leaning more towards the clean Scandinavian kitchens. So here was a sneak peek to Estonian cuisine.

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.