Looking for an easy vegan recipe for dinner? Our veggie wrap is easy to prepare, and you can really use your creativity here and adjust it to your taste. Today I choose to fill it with a veggie mix of peas, carrots and potatoes, so it can be also a perfect option for your lunch box!
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Ingredients:
Gluten free wrap base
Veggie mix:
Peas, Carrots, Potatoes
Tomatoes
Onion
Curry powder
Coriander leaves (optional)
Hummus Ingredients:
Chickpeas
Tahini (sesame seed) paste
Olive oil
lemon
salt
I. To get started fry the onions in coconut oil and then add 1 cup water, curry and salt and cook for another 2 minutes. Add the chopped carrots, cubed potatoes and peas and steam until soft.
II. To prepare the hummus boil some per-soaked chickpeas (3cups). Blend the chickpeas with tahini paste, 2 tablespoons cold-pressed oil, 1 cup water, half lemon, salt. Use a good quality powerful blender or hand blender.
III. Spread the hummus on one half of the wrap. Add the vegetable mix and tomatoes, salt and serve it with iceberg lettuce or any type of green. Bon appetit!
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People sometimes ask us: oh, so you’re vegan so what the h… do you eat, vegetables? Are you not hungry all the time? I am proud to share with you the recipe of my lentil burgers, meat-free and vegetable-free š Lentil burgers are filling and delicious, and easy to prepare. Here’s how:
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Ingredients:
500g lentils
100g chickpea flour
2-3 onions as you like
2dl water
1dl coconut oil
Salt, curry, sweet paprika, pepper
I. Boil some lentils until they become super soft. Red lentils take less time to cook (10 min), brown lentils take longer (15min).
II. Fry the chopped onions in coconut oil until they change color, then add the spices and very little water and cook for 2 minutes.
III. Mix the chickpea flour with salt and sodium bicarbonate, then add water and stir it well.
IV. Mix all ingredients well and then form mini-burgers from the mixture
V. Bake for 10 minutes on 220C and for another 5 minutes on 140C.
Enjoy!
Canāt do wheel pose?Ā (Urdhva Dhanurasana)
One day I thought to lift myself into wheel pose, a pose that I still did with ease in my 20ās. To my amazement I could not keep myself lifted at all. I felt a terrible pain in my scapulae and shoulders when I tried to straighten my elbows. I was terrified.Ā Iāve had bad shoulder and scapulae pain for several years now lifting and carrying my children around on my left hip. To work on my flexibility toĀ open the scapulae and shoulders I started using props which proved to be extremely effective.
Besides arm strength there are three main flexibility elements that contribute to your wheel pose: Flexibility of your shoulder and scapulae muscles, flexibility of your abdominals and flexibility of the quadriceps. ToĀ come into wheel pose successfully you must master some other easier poses first.
1.Ā Ā Ā Ā Ā Ā Sit on a large/middle sized gym (swiss) ball and slowly roll your hips forward so your middle back will rest on the ball. Have your bed behind you, reach your hands above your head, and reach for the bed frame. To deepen your stretch roll back to rest your lower back on the ball and reach your arms down straight towards the floor.
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2.Ā Ā Ā Ā Ā Ā 
You can also use a chair to open your chest and shoulders, stretch your abdominal area. Sit with your legs through the back of the chair and place your feet on the ground. Place two big cushions on the chair. Gently lie down on your back so that your scapulae is placed on the front edge of the seat supported with a cushion. Stretch out the arms above your head and breathe deeply.
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. A good option of opening both the quads and the scapulae, is king pigeon using a strap. To support the pose hook you strap on the back leg and then gently pull yourself into the pose.
4. Flexibility of your quadriceps is also a key element for the wheel pose. A great option for increasing flexibility in the quadriceps is one legged pigeon. For the one legged pigeon place a pillow under your back knee, hold your back leg either with your hand or with a strap.
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My story & OM
Early on in my yoga teaching practice, I often opted out ofĀ chanting the OM with my students as I was worried that they might start laughing and would break the sacredness of the practice. It did not take me long to realize that without OM I wasnāt teaching with the spirit of yoga. Yoga is Love, union with the Divine, and where there is love there can be no fear.
So one day as I was going to start the lesson I explained the meaning and purpose of OM, opened my chest wide, took a deep breath and allowed OM to flow through me. To my surprise I was not the only one chanting, and by our next lesson all participants joined in the chant. Finally, after weeks of conquering my fear I was able to guide one of the most beautiful yoga lesson of my life.
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So what is OM?
OM is the first sign of creation, the first sign of love, the first sound and vibration manifested by the divine, the basic sound of the universe.
Everything around us is pulsating and vibrating, so the sound Om, when chanted, vibrates at the frequency of 432 Hz, which is the same
vibrational frequency found throughout everything in nature. So by chanting it we are symbolically and physically tuning in to that sound
and acknowledging our connection to all other living beings, nature and the universe.
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Why do we chant it?
Om is aĀ mantra or vibration, that is traditionally chanted at the beginning and end of yoga sessions. Beginning our yoga practice with OM helps us connect to our practice in a deeper way than just asanas. Our physical practice becomes a humble, graceful and peaceful practice.
When we chant, the sound rises from the root upward through the crown of the head, filling our body with pulsating energy that connects us to our source. When OM is chanted well you are fully present, your mind is quiet, and all is now, so all is well. This is why OM should be chanted daily mornings and evenings: Greeting the sunrise with humbleness and the sunset with gratitude, when we do so our worries become lessĀ and life will be brighter.
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How to chant OM or AUM?
First, come to a comfortable seated position. Draw your shoulders back and down to open the chest, and keep your back straight. As you inhale lengthen your back towards from the crown of your head, as you exhale send energy down through your hips to the roots. Keep your eyes closed but focused on your third eye.
Aum actually consists of four syllables: A, U, M, and the silent syllable, but we can also break it down the following way: a-Ä-u-Å«-m-(ng)-(silence).Ā As you inhale widen the back with the breath, allow this divine breath to fill your whole physical being, as you exhale allow the sound A (aw) to slowly flow through your lips with direction, gently transforming into an U (ooo), then evolving into a long M (mmm) that closes as (ng), then merges with silence. Allow yourself to embrace the last syllable of silence before your next AUM.
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Today I felt truly inspired by this song, an amazing prayer and mantra for the unity of mankind that I listened to and chanted after my yoga practice.
How powerful is prayer when chanted!Ā How powerful is the meaning of these words when repeated over and over.
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What could be a better ending to your yoga practice than chanting the essence of yoga: Union of theĀ self with the Divine and thus union of all the souls who dwell on this earth.
ThisĀ beautiful song is called āUniteā, from the Bahaāi writings.Ā The words are:
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“Unite and bind together the hearts,
join in accord all the souls.
Oh Lord! Make these faces radiant
through the light of Thy oneness.”
I wish you a blissful day!
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