The Nutrition

Welcome to Our Kitchen

I grew up in two very large and beautiful families. My father's side was authentically Italian and my mothers side, proudly Irish. That meant that every holiday, birthday party, anniversary, graduation or funeral centered around miles of traditional food. I still have fond memories as a young boy, of standing with my Sicilian Great Grandfather and preparing Sunday Sauce for pasta dinner on the weekends. I remain inspired by the love and passion that was poured into every meal and each minute spent with my grandparents, who taught me the importance of creating beautiful food to share. 

 

Until my yoga practice really took hold in my late 30's, I pretty much ate anything and everything I wanted. As my practice evolved, I began to understand how the choices we make in our diet truly impact the health of our bodies and of our planet. That consciousness and the time spent with my teachers in India, slowly shifted my diet towards plant-based eating. This inspired a whole new and creative way to live and entertain family and friends. 

 

Today our kitchen strives to support a mindful approach to eating, while unifying family traditions with the fundamentals of a yogic diet and Ayurveda. All of this, to promote wellness, vibrant living, and quality time shared at the table. I am by no means a trained chef, but I do believe that when you are working from the heart you can create an incredible dining experience for friends and family that nourishes the soul.

Please stop by often and check out some of the recipes, healing elixirs, and supplements that have been successful in our kitchen and featured below.  

 
"A recipe has no Soul. You as the cook must bring soul to the recipe."- Thomas Keller

 

Post Practice Elixir

This therapeutic tea is not for the faint of heart, but it is the perfect post yoga elixir to support recovery, inflammation, and a healthy immune system. This tea will also speed up the healing process from the common cold or flu.

Here's my recipe.

In a fine mesh tea infuser combine:

2 teaspoons of fresh grated ginger.

1 teaspoon turmeric.

1/2 teaspoon cinnamon.

4 good cranks on a fresh black pepper mill. 

2 whole cloves. 

Steep this combination for 5 minutes or longer. If you follow a vegan diet, I love to sweeten this with maple syrup. Otherwise, finish this tea off with fresh lemon and a drop of organic honey. 

Cheers!

Israeli Hummus

I have always been a major fan of Middle Eastern food. It's clean, largely plant-based, and loaded with flavor. Ever since spending a summer touring Israel with my Jewish partner, I have been on a mission recreate the perfect hummus. This is as close as I have come.

Here's my recipe.

1.5 cups of well prepared chickpeas.

1 cup of good tahini.

The juice of a large ripe lemon.

1.5 teaspoons of cumin powder.

2 cloves of garilc.

1 teaspoon of Kosher salt.

Add all the ingredients to a food processor. Now here is the secret to authentic Israeli hummus. Process on high speed for up to 5 minutes adding a few tablespoons of fresh filtered water slowly. We are going for a very airy and whipped consistency here. As the texture begins to smooth out simply let the processor run for up to 5 minutes. 

Now you can get creative! I like to garnish with harrisa infused olive oil and a sambar powder dusting for a kick. Otherwise, a lemon slice and EVOO will do just fine. 

L'Chaim!

Fresh Almond milk 

Have you ever checked out the ingredients on a store bought almond milk carton? There's a lot going on, least of which is almonds. Once you make your own, those retail milk cartons will never take up space in your recycling bin again.

Here's my recipe.

1 cup organic almonds soaked in filtered water overnight.

3 cups fresh filtered water.

1 the caviar of one vanilla bean.

2-3 organic pitted dates. 

a pinch of cardamom.

a pinch of kosher salt. 

Combine all the ingredients into a blender on high speed and liquefy for up to  4 minutes. Continue blending until you achieve a smooth consistency.

Pour the mixture through a nut bag slowly squeezing the milk from the pulp into a large bowl. Store the milk in glass container in the refrigerator for 3-4 days. 

Walnut pate'

This fully plant-based pate' will satisfy even the most discriminating palate at any gathering. loaded with nothing but good nutrition, I can't keep enough of this around the house for snacking.

Here's my recipe

1cup raw organic walnuts, soaked for 8 hours in filtered water.

1/2 yellow onion.

A hearty handful of fresh basil leaves.

3 Tablespoons of good olive oil.

3 Tablespoons of Tamari.

 

Drain and rinse the walnuts, then place into a food pulse this until it forms a crumbly looking consistency. Next, process on high speed adding the tamari and drizzling in the olive oil. You will need to stop periodically to scrap down the sides of your bowl. Be patient here, this can take up to 4-5 stops. Your pate' truly comes to it's full form by adding small doses of filtered water while processing on high speed. Add fresh filtered water slowly one tablespoon at a time until the pate' begins to hold its' shape as shown. 

Powerful antioxidants, heart health, and protein....who needs liver?

 

 

Farro-arugula Greek salad.

The dressing here is the star of the show, but this powerfully nutrition salad is perfect for entertaining on a warm summer afternoon or evening. 

Here's my recipe

For the dressing whisk together:

The juice of one large lemon.

4 Tbsp of good olive oil.

1 Tbsp of minced shallot.

1 Tbsp ground cumin.

1 tsp ground sumac.

1 tsp ground coriander.

1 tsp Kosher salt. 

Fresh ground pepper to taste. 

For the Salad:

1.5 cups cooked Farro.

8-10 oz.  organic Arugula.

6 Campari tomatoes quartered.

1/2 cup pitted Kalamata Olives. 

1 organic English cucumber chopped.

A handful organic parsley chopped.
The zest of a lemon. 

Preparation

In a large bowl, simply pour the dressing in the bottom, then add the farro to soak for one minute. Next, add the salad ingredients and toss to combine. I like to chill this salad to merge flavors for up to one hour. 

Chili Roasted cauliflower and poblano tacos.

These Plant-Based tacos rock the house for any "Taco Tuesday" gathering or just when you crave a great mix of tangy, spicy and healthy!

Here's my recipe.

For the Tacos:

4 organic corn tortillas

1 half organic cauliflower head cut into edible florets.

2 Poblano peppers seeded and cut into 1/2 inch strips. 

2 cups of fresh cabbage.

1 Tbsp chili powder.

1/2 tsp. salt 

olive oil to drizzle and toss.

For the Vegan Lime Crema whisk together:

1/2 cup vegan sour cream. (I love Tufutti brand)

The juice of one lime.

1tsp Chipotle tabasco or your favorite hot sauce. 

1 Tbsp fresh chopped cilantro.

pinch of salt and pepper to taste.

Put it all together!

Toss the cauliflower and peppers in olive oil, then season with chili powder and salt. Roast in a 425 degree oven for 35-40 minutes. 

In the meantime make your Vegan Lime Crema and allow its flavors to mingle at room temperature. 

When the cauliflower is done, warm the tortillas over a gas flame or place on your hot oven rack to soften. 

Assemble tacos by stacking the cauliflower and peppers, cabbage, and crema. Granish with fresh cilantro. Serve with warm black beans tossed with salsa. 

Sure, a Margarita is a great go to for this meal, but a nice dry Rose is a perfect complement on a summer's day!

Fresh Fennel&

Tangerine salad.

If you love the simple things in life, this salad keeps it real. I was inspired on a recent trip in the Italian countryside to revisit this classic summer dish. Additionally, Fennel is loaded with minerals and vitamins that promote bone strength, decrease blood pressure, and reduces inflammation that leads to some forms of cancer. Don't even get me started on the fiber benefits!!!

Here's my recipe.

1 Large Organic Fennel Bulb.

2 Organic tangerines.

1 Organic Lemon

Good Olive Oil for drizzling.

Prepare the fennel bulb by washing in cool water and patting dry. Cut off the long green stalks on one end, and 1/4" off the base. Stand the bulb on the base and cut in half lengthwise from top to bottom. Remove the triangular core from the both halves near the base. Now chop the remaining bulb halves into course pieces, I enjoy the rustic look of this dish when it hits the table. 

 

Next, peel the tangerines and slice them into discs, working from core to core. 

Toss the tangerines and chopped fennel in a medium bowl with the zest of one lemon, 1 to 2Tbsp of olive oil, and the juice of 1/2 a lemon. 

Chill for one hour, and before serving garnish with Fresh fennel leaves from the stalks and a dash of Kosher salt. 

Have a clean, simple and healthy summer!

Autumn Power curry

Fall is one of my favorite times of the year and still musters up fond memories of this seasonal transition growing up in the Midwest. There is nothing better to nourish the body and soul, than a healthy stew on a cool afternoon. My Yellow Power Curry is a welcomed departure from everything pumpkin, is loaded with clean protein and antioxidants, and sure to put a smile on your face. 

Here's my recipe.

2 Tbsp coconut oil.

1 Serrano pepper halved.

1 small yellow or red onion. (sliced)

1 Tbsp. fresh grated ginger.

1 Tbsp. fresh minced garlic.

2 Tbsp. yellow curry powder.

1 tsp. tumeric

1 15oz can organic coconut milk.

1/2 cup organic vegetable stock. 

2 cups broccoli florets.

1 medium sweet potato. (cubed)

1 Tbsp. coconut sugar. 

1 tsp. Kosher salt.

In a deep skillet over medium heat warm the coconut oil then add the serrano pepper and saute' for 1-2 minutes flavoring the oil. Then add the onions stirring occasionally to become translucent (3-5) minutes. Next add the garlic and ginger and saute' another  1-2 minutes until fragrant. 

Add the curry powder and turmeric to coat the onions, then cook for 1-2 minutes opening the spices. Add the coconut milk and veggie stock, bring this to a simmer and continue to stir occasionally. Season with salt and coconut sugar then add the vegetables. Cover and simmer on low for 10 minutes. (Broccoli can be added after 5 minutes if you like it a crunchy texture.)

Remove the lid and cook a few more minutes to thicken the stew. Salt to taste and serve by itself or over your favorite grain like farro, quinoa, or brown rice. 

Have a happy and healthy autumn, Namaste'.

 

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Tel: 216.849.7406  |  Email:johnny@johnnyyuhas.com

 

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