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Blog

The blog of Kate Schwabacher, Yoga teacher, Ayurvedic consultant, and a Chinese Medicine student. Healthy recipes, yoga ideas and more. 

SEEDS SQUARED OAT PORRIDGE

Kate Schwabacher

breakfast + baby bump  

breakfast + baby bump  

 (Holy moly, it's been over a year since I've posted! Guess that's what happens when you're finishing your masters --done in December!-- and making a baby --due in August!  :) ) 

It's a glorious May Day outside and after a good lie in and yoga I was ready for a simple-ish breakfast that wouldn't get in the way of lunch. I love this porridge for its moistening properties (flax, cooked oats, sunflower seeds all do this) and its tastiness. The Almond & Sesame Seed Powder is something I keep a batch of in a glass jar to use on savory and sweet things. If you don't have the time or inclination to make it, you could just toss some whole toasted sesame on top of your porridge. Enjoy!  

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Serves 1.  

1/3 c rolled oats  

1 c water  

salt

sprinkle flax seed  

tiny splash vanilla extract

1/8 tsp or more ginger root powder  

1/4 c whole milk  

unsalted butter

raisins  

approx 2-3 Tbsp raw sunflower seeds  

approx 1 Tbsp Almond & Sesame Powder (separately toast equal parts sesame seeds and almonds then grind/blend together) 

very small drizzle maple syrup

 

Prep Almond & Sesame Powder and set aside. In a small pot, combine oats, water, flax, two dashes salt, vanilla and ginger and bring to low boil. Stir periodically until oats are soft then add milk and gently simmer until desired thickness is reached. Allow to sit while you toast sunflower seeds (can be done ahead of time). To serve, pour oats in bowl and top with raisins, sunseeds, seed powder, touch of maple syrup, and small notch of butter. Ideally, sit outside and enjoy with a great cup of tea. 

 

 

 

FAVORITE COOKED CABBAGE

Kate Schwabacher

There are a myriad of reasons to love cabbage in addition to its beauty. It's hearty, so holds up well texturally when cooked. It's inexpensive and lasts longer than that wilting bunch of lacinto kale. And there are many health benefits!

Cabbage can be used for joint pain, constipation, cough, the common cold, ulcers, healing wounds, irritability, and weight loss too! It's a pretty incredible plant, and its gentle pungency is perfect for improving circulation and mental alertness in Spring. 

I always know when Spring has rolled around because I start craving cabbage in salads and in my sautées. As you may know, cabbage is also known for causing gas, but with the addition of fennel seeds and scallions you'll be in the clear. ;)

Enjoy! 

 

FAVORITE COOKED CABBAGE  

Serves 2 small servings or 1 large.   

  • 1/2 Tbs Coconut oil
  • 2 chopped scallions
  • 1/2 tsp fennel seeds
  • Loosely packed 2 c chopped purple cabbage
  • (Optional) skinned & chopped broccoli stalk
  • Sea salt

In a pan over medium heat, melt oil and stir in scallions and seeds. After two minutes, add the broccoli stalk if using and stir for another minute. Add cabbage and a splash of water. Stir more or less continuously until cabbage is soft outside but still with a bit of bite, about four minutes. Serve warm and chew well. 

*If you don't have a broccoli stalk available, adding a touch of any green vegetable or leafy herb (parsley, cilantro, dill) will make the dish more visually appealing.  

OUT SMART SUGAR CRAVINGS

Kate Schwabacher

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You know that feeling when you wake up and you're dreaming of pancakes? Or a donut? Or whatever your sweet teeth craves? Today was that day for me and it was fluffy pancakes.  

Demonizing food is really not my style, and on a usual morning I would make a small batch of multigrain pancakes with extra flax meal, ground sesame seed, ghee, and real maple syrup. But I was out of my pancake mix so I started considering the possibilities, the cafes locally where I knew I could find my beloved pancakes. I waited to make any decisions until I'd finished my morning routine. 

And then some really important stuff happened:  

1. I drank some hot lemon water with raw honey.  

2. I got some cuddles from my husband.  

3. I did some yoga asana, breathing, and intention setting for the day.  

Basically I did three things that align with my deep held values: body nourishment, love, mindfulness, intentionality. 

By the end of all that, did I still want pancakes? Yes. But did I realize I'd feel much better and meet my sweet craving if I roasted a delicious & nutritious yam instead- yes! So I chopped & tossed the yam in the oven and while that was cooking heated some quinoa kitchari, added burdock root, ginger, green beans, and kale. And ta-da! A meal that I feel propels me in the direction to more fully align with my deep heart desires for my life.  

When you get a sugar craving next try these four things and see if the craving shifts: 

TIME  give yourself some time to really consider if your craving is what the deeper parts of you really want.  

DRINK something nourishing, ideally warm and a little sour (like lemon, lime, hibiscus, apple cider vinegar). This will hydrate you, soothe your nerves, and help move any stuck pitta that might be contributing to the craving.  

ALIGN WITH YOUR VALUES   of self-love/care with action. Maybe it's asana (including legs-up-the-wall) or mindful breathing, a walk, cuddling with a companion, or maybe just a few jumping jacks. Do something that connects you to a positive rhythm of self-care. Momentum in a healthy direction means you'll be more likely to make healthy choices! 

HONOR the craving. If you're still craving sweet- It's okay! It's important to not ignore cravings because it's a message from your body and sweet foods can be good for you. We can meet a sweet craving in a way that reflects our commitment to to self-care.

Here are a few of my favorite refined-sugar-free sweet treats : 

  • roasted or steamed yam or winter squash
  • fresh fruit  
  • a medjool date  
  • a cup of herbal tea with raw honey  
  • fennel tea or fennel seeds to munch 
  • many herbal tea with licorice  

 Best wishes for balanced cravings!