Cauliflower-Carrot Patties & No Equipment Bootylicious Workout!

Oh boy did I do an amazing workout today! It’s SO beautiful out here in Baltimore, so instead of hitting the gym I worked out by my pool on my patio. This workout was just with my body weight for the most part, so you can get off the couch and do this workout while you read on to learn about Cauliflower-Carrot Patties! ‘Learn while you Burn’ baby!
Workout:

Part 1: (Strength/Toning) 1-3 Rounds (I did 3 Rounds)

1. 10 Reps/Leg Forward Lunge

2. 10 Reps Plie Jumps (Wide stance, toes point out, sit down into squat and power/jump up)

4. 10 Reps/Leg Reverse Lunge

5. 10 Reps Squat Jumps (Same as plie jumps, but feet are shoulder width apart and toes point straight forward not out)

6. 10 Reps/Leg Step Ups (Step up onto a chair, bench, or even from kneeling down on one knee-up to standing)

7. 10 Reps Side Bridge Lifts – 10 Reps Side Bridge Leg Raises (Right Side) (Lie on right side, on right elbow, right leg bent, left leg straight, raise hip up and down off mat for 10 Reps; then hold hip up (Side Bridge) while you raise left leg up and down 10 Reps)

8. 10 Reps Side Bridge Lifts – 10 Reps Side Bridge Leg Raises (Left Side)

9. 10 Reps/Leg of Elevated 1-Leg Hip Lifts (Lie on back, place feet/heels up on chair or bench, raise left leg straight up, now raise hips/butt all the way up by pressing right heel into edge of chair or bench, lower hips down and up for 10 reps)

10. 20 Reps/Leg Donkey Kicks (Get on all fours, come down onto elbows, flex both feet, now press heel back and up like you are trying to kick a door closed behind you, do 20 Reps w/Right leg than 20 Reps w/Left leg)

11. Perform a Wall-Sit for 100 seconds

Now do #1-11 for a second and third round.

Part 2: Cardio – Do each exercise forĀ 20 sec effort, 10 sec rest interval twice than move onto next exercise. Perform 1-2 rounds of circuit below for a good cardio & fat burn after toning those bootays!

1. Pendulum Hops (Come into an ‘Upside Down V’ or ‘Downward Dog’, bring feet close together, raise one leg out to side, as you lower that leg to center hop other leg out to side, resembles pendulum on clock)

2. Pike Jumps (Come into ‘Upside Down V’ position again on mat, bring both feet to left side of mat, hop feet up and over to right side, keep hopping side-side of mat in upside down V for 20 sec)

3. Squat Thrusts (Come into plank up on hands, feet together, hop feet apart and up toward hands, then hop feet back and together, repeat)

4. V-Up Bicycles (Lie on back, hands behind head, knees up/feet up so legs make right angle, twist torso to bring right elbow to left knee as you extend right leg out and raise upper body up off mat to make V with body, return to start, now bring left elbow to right knee as extend left leg out and raise up, keep alternating)

5. Prisoner High Knees (Standing, hands behind head, do high knees)

6. Kick Ups (Sit on bum, place hands behind you flat on mat, raise one leg up and bum off mat, as you lower raised leg, hop other foot off mat and kick that leg up, alternate and repeat)

7. Plyo-Jacks (Do jumping jacks but reach down to tap ankles when you hop feet out)

8. 1-Leg Hop (Right Leg) (Balance on right leg, squat down on right leg and tap shin, power up and hop up)

9. 1-Leg Hop (Left Leg)

10. Sandbag Rotation Swing (Use KB/Sandbag/or Backpack filled with weight) (Stand in wide stance, hold weight, swing weight down between legs as you bend at waist, swing weight up to chin level as you squeeze your bum/core and bring upper body vertical)

Now on to the recipe!

Cauliflower & Carrot Patty:

  1. 1/2 C Grated Cauliflower
  2. 1/2 C Cooked Mashed Millet
  3. 1/4 C Grated Carrot
  4. 1 tsp Dijon Mustard
  5. A few drops Ume Vinegar or use Tamari/Soy sauce
  6. 1 TBSP grated onion or chopped green onion
  7. Dash oregano, basil & 1 TBSP fresh cilantro
  8. Optional: 1 TBSP Vegenaise or substitute vegenaise for 1 TBSP ground roasted pumpkin, sunflower or flax seed OR 1 -2 TBSP mashed chickpeas
  9. 1 – 2 dashes cumin powder
  10. Combine all ingredients and make into patties.
  11. Put 1 -2 TBSP Sunflower oil in pan over medium-high heat. Don’t let oil get so hot it smokes.
  12. Pat a little bit of coconut flour (or any flour you want or have) on your cauliflower cakes (to help them brown).
  13. Throw cauliflower cakes in pan when pan is hot. Cook until browned on both sides.

I served up my cauliflower-carrot patty next to a side of my zucchini pasta! So good!

Health & Happiness, Nat

Vegan 5 Course Meal – Nat’s Test Kitchen

It’s day #16 of the 30 Day Macrobiotic challenge. I FEEL AMAZING! (I had a little ‘hiccup’, ate adzuki bean dip I made that had gone old and it made me feel sick for a day or two, but I learned now how long beans ‘keep’). I’d like to give a shout out to my friend and the host of the 30 Day Challenge, Kara Mejia, for the amazing results I’m experiencing as well as the recipes I’m sharing in this post. Kara taught me and the 30 day challenge group these recipes last week and I tested out my skills this past weekend for mother’s day. Everything turned out great…with the exception of the lemon ‘cheese’cake (which was my fault, I learned quickly that arrowroot is NOT a good sub for agar agar lol).
Kara Mejia has some great info, recipes and a blog. So be sure to check it out so you can have the positive experience too!

Website: Cooking with Kara

Blog: Natural Body Makeover

So, here it is…my 5 Course Vegan/Semi-macrobiotic Mother’s Day dinner!

Cream of Celery Soup:

  1. Whole head of celery
  2. Nayonaise w/mustard (to taste)
  3. Green Onions (one stalk)
  4. Olive oil (2 tbsp)
  5. Water (slowly add as blending to bring to right consistency)
  6. Sea salt (a few dashes)
  7. Heaping tsp of sweet white miso
  8. For creamy: add avocado, zucchini or cauliflower
  9. For a kick: add cayenne pepper
  10. Blend in blender and garnish with cilantro

Served with Pinto Ginger Hummus:

Hummus:

  1. 2C cooked Pinto Beans
  2. Pinto bean broth
  3. Cumin (start with 1 tsp, add to taste)
  4. Blend and slowly add in below ingredients until right consistency
  5. Add olive oil, flax or hemp seed oil
  6. Add grated ginger 1tsp & salt to taste
  7. Optional, garlic and/or sweet potatoes

Next we had a fresh cut romaine salad with citrus lime vinaigrette:

Romaine w/Citrus Lime Vinaigrette:

  1. In the bottom of large bowl add the following.
  2. A few tablespoons apple cider vinegar
  3. 2 TBSP olive oil
  4. Juice of one organic lime
  5. Pepper & tiny dash of salt
  6. Fresh or dried basil, cilantro
  7. Optional: add fresh grated ginger
  8. Now add chopped romaine on top and mix, place in fridge and let flavors infuse salad.

For the main entree, I cooked up the famous ‘Grain Burger’!

Grain Burger:

  1. Brown Rice: 2C serves 2 people
  2. Beans (1/4 beans:1 rice) *re-cook beans w/dash salt
  3. Spanish oregano
  4. Roasted ground pumpkin seed w/dulse flakes
  5. 1C grated carrot, celery, onion
  6. Juice from bean stock
  7. Garlic (a couple dashes)
  8. Onion powder (I didn’t have any so I added green onions)
  9. Red pepper flakes (dash)
  10. Cumin (a few teaspoons)
  11. Combine ingredients into patties and roll in Oat Flour (I used coconut flour)
  12. Cook in pan in toasted sesame oil (I used sunflower oil)
  13. Plate up with chopped cilantro on top & a squirt of miso mayo!

As you can see I substituted a few ingredients for what I had in my kitchen. I used adzuki bean pate, but you can use chickpeas or lentils that aren’t pureed. Also, I used brown rice but quinoa works as well. If you don’t have spanish oregano just use regular oregano. These are so yum!

Lastly…I made Lemon ‘Cheese’ cake…which didn’t turn out as I wanted but we still ate it! I couldn’t find agar agar at the store so I used arrowroot, but this did not give the desired ‘cheesecake’ effect. But, I threw it in the freezer and it became more of a lemon sorbet ice cream cake of sorts and tasted pretty damn good for my first go at this awesome dessert! Will be trying this one out again with the agar agar next time! The recipe below is the ‘right’ way to do it with the agar agar, so let me know how it turns out for you!

Lemon ‘Cheese’cake turned Lemon sorbet ice cream cake…

Vegan Lemon Cheesecake:

  1. Crust (make first): This crust is phenomenal!
    1. Throw 1-2 C Walnuts, 1 C Dates, and 1/4 C brown rice syrup in food processor and blend until ingredients stick together
    2. Combine and press into bottom of pan (coat pan with olive oil first)
    3. Optional: Bake 10 minutes at 350F (don’t let walnuts overcook/burn)
    4. Once pan cools, place in refrigerator while you make the filling
  1. Filling:
    1. Extra Firm tofu
    2. 1/2 C brown rice syrup
    3. Lemon Juice (2-3 lemons)
    4. Blend all ingredients, taste and adjust accordingly
    5. Prep 2 TBSP Agar Agar
      1. 1/2C Apple Juice or water & 2 tbsp agar agar
      2. Stir in stove top pot, let dissolve
      3. Bring to simmer and cook until clear (10 min)
    1. Then add agar agar to blender, blend and put right into pie crust
  1. Let sit in refrigerator for at least 2 hours

We (my mom, boyfriend and I) were fully satisfied after this fabulous 5 course meal. We felt good too! Not weighed down or groggy after a large meal with animal products. I must say that I absolutely LOVE vegan. As of right now, I’m not turning back and I’m going to keep experimenting with fun, new vegan and macrobiotic recipes. I always felt bad about eating animal products and now I can eat knowing that I’m not only being good to my body but also to the environment, animals & earth!

It’s truly amazing the variety of really fun and delicious recipes out there that are vegan & macrobiotic. The best part is that you feel better physically and mentally after eating. Clearer mind, better digestion, energized and ready to enjoy your day! I’ve been enjoying researching and finding new vegan and macrobiotic recipes to try out for the weeks to come. It makes ‘meal’ time so much more exciting and fun to cook in this new way. A lot of the recipes you can throw together with no cooking at all, and it’s for the most part, totally unprocessed ingredients. Truly ‘clean’ eating. As I’m learning and getting into the swing of things, I’m able to throw together amazingly yummy, wholesome meals and snacks in minutes. I urge you to try out some vegan and macrobiotic recipes, you’ll feel so good, physically & mentally! Especially if you’re trying to drop some excess weight or body fat!

Health & Happiness, Nat