The Pilates Room
The Pilates Room
The Pilates Room
The Pilates Room offers private and semi-private classes in Reformer and mat Pilates. Pilates targets back-pain issues, shoulder rehabilitation, and knee problems, and is an ideal exercise regimen for those who are dedicated to increased strength without impacting the joints. Tennis players, golfers, cyclists, and runners can improve core strength, muscle awareness, coordination, balance, and overall total body strength and flexibility. Many satisfied customers have experienced significantly improved strength and flexibility using a consistent Pilates practice.
Recommended by the American Osteopathic Association (AOA), Yoga offers numerous benefits including a stronger physical, mental, and emotional awareness. We are currently booking offsite Yoga classes for corporate clientele, athletes, beach Yoga, Yoga for kids, and Acroyoga. Michele is certified in Hatha Yoga, Yoga for Athletes, Yoga for Movement Disorders, and HeartRise Child's Yoga. Discover how Yoga can help you build awareness, flexibility, strength, balance and peace of mind. Call us today at (603) 817-4829 for more information or to book at appointment.
A healthy diet is an important contributor to your well-being. Michele McCauley is a Johnson and Wales University trained culinary chef, and a Fitness Nutrition Specialist with the International Sports Sciences Association. Michele offers nutrition workshops that complement her classes. Browse our Food For Thought posts for nutritious and delicious recipes.
Michele McCauley is a creature of movement with a passion for fitness, running, cycling, swimming, dancing, surfing, Yoga and Pilates.
She leads a balanced healthy life incorporating fitness, nutrition, Vegetarian for Yoga, Vegan for Yoga, and cooking into everyday living. Having studied with Kathy Van Patten at the Movement Center of Boston along with many good friends, students, fellow Yoginis, and a great mentor, Michele has a lot of experience to share with her clients. With a background and education in muscle anatomy, physical movement, body/mind connection, meditation, triathlon training, and food, cooking, and nutrition….Michele can become your fitness mentor and an inspiration to embrace your own fitness goals to unleash your fitness guru.
Certified Personal Trainer, ISSA
It's no secret – fitness training has been proven to prevent disease, strengthen your health and improve your confidence and outlook on life. As a certified fitness trainer, Michele is deeply trained in everything from muscle mechanics to flexibility and cardiovascular dynamics. If you want to live a stronger and more confident life, she has the training and expertise to help you every step of the way.
Fitness Nutrition Specialist, certified by ISSA
Michelle is ready to help you make a change whether your goal is weight loss, maintenance, lifestyle change, more energy or better sleep. She offers nutrition counseling, cooking lessons, kitchen makeovers, and individualized dietary analysis. Please contact Michele at firstname.lastname@example.org.
Certified Yoga 200hr certified by Nosara Yoga Institute, Nosara, Costa Rica
Adults, Children, Beginners, Seasoned Practitioners Yoga for Athletes, Yoga for cycling, Yoga for running, Yoga for surfers, Yoga for swimming.
Certified Pilates Instructor
Power Pilates, Mat and Reformer, Chair, Barrel. Pilates for Every Body, Pilates for Spinal Health, Pilates for Core, Pilates Fit, Pilates for running, Pilates for running, YogaCore, Reformer Pilates for strength and flexibility, Reformer Pilates for surfers, Reformer Pilates for runners, Reformer Pilates for dancers, Pilates for dancers, Advanced Pilates, Intermediate Pilates, Beginner Pilates.
Fitness Nutrition Specialist, Sports Nutrition, Issa
The Pilates Room offers private and semi-private classes in Reformer and mat Pilates, yoga, and nutrition workshops.
Carrie Tyler, owner and founder of the Rasamaya Method.
Les Mills Rpm Spin
The Pilates Room offers private and semi-private classes in Reformer and mat Pilates, yoga, and nutrition workshops.
Johnson and Wales University
Culinary Graduate, A.A.S 1995.
Southern New Hampshire University
Accounting/Finance B.S. 2007.
CPR/AED First Aid
American Red Cross.
Michele is the best! I've gone to her studio for Pilates but she is also an incredible yoga instructor. She is extremely knowledgable in nutrition, health and wellness and has a vast array of knowledge to share. She is very dedicated and passionate about her Pilates and yoga practices.
Michele is an expert instructor, able to customize sessions for individual clients as well as their changing needs over time. She challenges me and never ceases to amaze me with the variety of workouts. Michele's also an enthusiastic foodie with a true commitment to an overall healthy lifestyle.
Michele is an excellent instructor and has helped me feel more balanced and strong in my body. I had an injury that was being reactivated doing yoga, but doing Pilates actually helped it to repair, and I haven't needed Chiropractic adjustments so often!.
I started Pilates for strength training, it has helped with my tennis game and also everyday life dealing with grandchildren, I don't like the gym but look forward to my sessions with Michele. She is so professional and upbeat it makes working out fun and you feel so good after. I can't believe I have stayed with Pilates for over a year!.
Pilates has changed me–I'm stronger, more flexible, and energetic. At age 68, I've never felt better! I love Michele's classes and reformer sessions.
Pilates at MBM Studio has greatly improved my core strength after back surgery. This is a fantastic workout for all ages and abilities. Pilates targets the inner core muscles and improves flexibility and balance. It is a very useful rehab tool and it is an excellent physical therapy method. Michele is extremely knowledgeable and works to teach all levels of Pilates students.
Michele McCauley is da bomb! I've heard so many people over the years say they have back problems, they wish they had a stronger core or want to become a faster biker or runner. THIS is the solution! Pilates and specifically Michele will challenge you and take you to the next level of fitness. If you are a beginner or a seasoned athlete this should be the base of your exercise regimen. Book an appointment with her today, you won't regret it!.
Just wanted to reach out and let you know your yoga class last night was GREAT! Challenging and good for the soul.
Michele is the real deal– she knows what she is doing and I have learned a great deal from her! From alignment in yoga postures to suggestions and recipes for green smoothies and vegan zucchini bread, Michele has a true passion and commitment for a healthy community. I highly recommend her for anything related to fitness and nutrition!.
Just wanted to tell you how much better my back feels! It's looser and I slept really well last night, (that is except for my dog.) There's far less pain and I can't thank you enough. I promise to do those exercises and look forward to seeing you again on Wednesday. You are a very artful practitioner. Gratefully.
P. J. Alandydy RN
Michele McCauley brings a wealth of knowledge, experience, and professionalism to her practice of teaching of Pilates, Yoga, and nutritional counseling. I began working with Michele in May '12, in my first exposure to Pilates. I am now in my ninth month of Pilates; with Michele's enthusiasm and gentle but disciplined approach, I have more energy, a stronger body and a strong back. I am an RN and have benefited greatly from Michele's overall knowledge related to health and wellness. I invited Michele to address our hospital breast cancer support group, where she was received with much enthusiasm and deep gratitude for the information she provided them. Her integrity and healing intention shines through all the work she does.
Helen and Raymond
Michele's Pilates classes and coaching are fantastic. We attend group classes and individual Reformer sessions. She's an inspiration–knowledgeable, supportive, and patient coupled with fun and warmth. In just a few months, we feel the difference in strength, flexibility and balance. We're hooked!.
Taking Pilates with Michele has taken my exercise regime to a whole new level. She works muscles I didn't even know I had. She shows up with a smile that inspires people to work hard. Michele knows how to get results with her workouts, and she comes up with creative exercise routines. I look forward to my workouts with Michele.
I love your Pilates and yogaCore classes a lot because I feel they are a great workout. Every time I take a class with you I feel like there's a new muscle group I'm targeting that I've never targeted before. The fact that I can modify the exercises according to my abilities is also great!.
Michele is a very talented teacher, excelling in yoga, pilates, nutrition, and personal training. Her clients love her drive and personal attention to their development. She has been working in this forum for over six years, and will continue to improve her skills so she may pass them on to her clients.
There are so many reasons to attend Michele's classes, but for me it's the fact that Michele is one of the most genuine, positive, inspiring Yoginis I have had the good fortune to practice with. Michele truly "lives what she teaches" — and has so much nutritional, and healthy movement information to share, I find myself feeling healthier just being in her presence! She inspires those around her to want to eat healthy and keep active by arriving at a Yoga class on her bicycle, sharing her healing tea and always coaching with encouraging words. Her authenticity and creative sequencing makes every class with her like an unplanned journey, to an unknown place. The unique movements provide distractions so that my body is unaware of the new stresses on unused muscle until it's over and I feel like I'm walking on a cloud.
I was nervous about my 1st yoga class – my new years resolution to become more flexible. You made me feel very comfortable and i appreciate that. the class was challenging and fun. I'll see you very soon.
For over a year I have been taking Yoga Core and Mat Pilates with Michele McCauley, she is an amazing teacher who I have already recommended to my friends. I've never felt motivated going to gym and running on the elliptical or the repetition of hundreds of sit-ups. No two classes are ever the same and I always feel motivated, challenged and energized after. My body is now more toned, flexible and your abs will defiantly thank you during swimsuit season! I noticed a difference in my posture and core strength I also have muscles in my arms and legs I never had before! I would highly recommend her practices to anyone interested in yoga and Pilates.
Over the last eight years I've worked with a number of yoga instructors, but it wasn't until I found Michele that I began to love my practice. Her selflessness, joy, and love for Yoga and Pilates is infectious. Michele's talent for working with a wide-range of students and abilities is also a testament to her skilled training and practice. She has done an exceptional job building students' confidence and pushing boundaries. Practicing with her has grown my strength, flexibility, and endurance. I highly recommend her whether you're into casual fitness, a weekend warrior, or a new yogi.
For the past year my wife and I have been practicing Yoga and Pilates under Michele's supervision and guidance. Throughout this time she has been a very compassionate yet motivating mentor, teaching us to respect our body limits but strive for more. The constant progress we've observed throughout this time could not have been accomplished without Michele's dedication and individually-catered attention. It has been a pleasure practicing yoga with Michele and I fully recommend her to anyone interested in improving their postures and building a stronger core. Thank you Michele!!.
I wanted to let you know how I instantly felt at peace entering the studio this morning. The environment was calm and positive. Michele's class was a workout! Jackie and I both want to return for more.
I saw Jackie at church and she said your class was "fabulous". I've been trying to get her to come to yoga classes for nearly 20 years, you might be the key! Bob Vaccaro, owner of Yoga by Donation When I first moved back to New Hampshire I sought out numerous amounts of different yoga instructors looking for an instructor like Michele. I was just beginning to loose hope of getting an amazing well rounded instructor when I stumbled upon Michele's class and it was, in a word, SENSATIONAL! She brought me back to a place I didn't even know I was missing, and transformed my mind, body, and soul very quickly and beautifully. She is such a blessing and channel of divine wisdom for your yoga practice…. I would practice with her every day if I could!.
Xoxo Lucy 3/23/11
Hello Michelle, I just wanted to thank you for a great pilates class this morning. You are an excellent instructor!!! I love you Thursday class as well unfortunately due to my other commitments I was not able to make it this year so far. But my schedule will change I am looking forward to joining the group on Thursdays. Michele, OMG what a super fantastic practice yesterday, just wanted to thank you so very much, I looked forward to it all day and needed it so bad, I was so there with breath, my head was in the right place and it was just "yummy" :-). Still feeling so great from that. Thank you so much, you're re such an inspiration. Have a great day, see you tomorrow night. You always play such great music in class, this mornings music was great. I would like to get that playlist. See you Monday. Take good care.
You stretched us out better than Shivea Rae Yin Yoga student.
Kevin Thomas 4/14/11
Hi Michele, You put our hips through the wringer last night but I have to say that when I got up this morning my right hip felt better than it had in months. I can't tell you how much I appreciate your class and thank you for taking the time to give me additional pointers. I think my recovery would definitely have stalled without your classes. I'm looking forward to watching your schedule and adding some classes! And thanks for adding me to Facebook!.
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Permission is granted to temporarily download one copy of the materials (information or software) on The Pilates Room's web site for personal, non-commercial transitory viewing only. This is the grant of a license, not a transfer of title, and under this license you may not: modify or copy the materials; use the materials for any commercial purpose, or for any public display (commercial or non-commercial); attempt to decompile or reverse engineer any software contained on The Pilates Room's web site; remove any copyright or other proprietary notations from the materials; or transfer the materials to another person or "mirror" the materials on any other server. This license shall automatically terminate if you violate any of these restrictions and may be terminated by The Pilates Room at any time. Upon terminating your viewing of these materials or upon the termination of this license, you must destroy any downloaded materials in your possession whether in electronic or printed format.
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In no event shall The Pilates Room or its suppliers be liable for any damages (including, without limitation, damages for loss of data or profit, or due to business interruption), arising out of the use or inability to use the materials on The Pilates Room's Internet site, even if The Pilates Room or a The Pilates Room authorized representative has been notified orally or in writing of the possibility of such damage. Because some jurisdictions do not allow limitations on implied warranties, or limitations of liability for consequential or incidental damages, these limitations may not apply to you.
Revisions and Errata
The materials appearing on The Pilates Room's web site could include technical, typographical, or photographic errors. The Pilates Room does not warrant that any of the materials on its web site are accurate, complete, or current. The Pilates Room may make changes to the materials contained on its web site at any time without notice. The Pilates Room does not, however, make any commitment to update the materials.
The Pilates Room has not reviewed all of the sites linked to its Internet web site and is not responsible for the contents of any such linked site. The inclusion of any link does not imply endorsement by The Pilates Room of the site. Use of any such linked web site is at the user's own risk.
Any claim relating to The Pilates Room's web site shall be governed by the laws of the State of New Hampshire without regard to its conflict of law provisions. General Terms and Conditions applicable to Use of a Web Site. General Terms and Conditions applicable to Use of a Web Site.
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We will only retain personal information as long as necessary for the fulfillment of those purposes.
We will collect personal information by lawful and fair means and, where appropriate, with the knowledge or consent of the individual concerned.
Personal data should be relevant to the purposes for which it is to be used, and, to the extent necessary for those purposes, should be accurate, complete, and up-to-date.
We will protect personal information by reasonable security safeguards against loss or theft, as well as unauthorized access, disclosure, copying, use or modification.
We will make readily available to customers information about our policies and practices relating to the management of personal information.
We are committed to conducting our business in accordance with these principles in order to ensure that the confidentiality of personal information is protected and maintained.
The Worst Hangover!!
So it's my bday!!
And my dear friend hands me a most delicious looking lemon raspberry cupcake with white chocolate shavings. Looking at it, I am touched by his generosity, thank him and wonder what I was going to do with it. Well getting home 20 minutes later after Yoga, I bring the cupcake inside and decide to take a small bite, trying to remember the last time I had eaten cake or even white flour products (must be at least 3 years). The first bite was delicious, the second bite even better, and this cupcake became dinner. Well I did enjoy each bite, thinking to eat a few pepper strips and some plain yogurt to add some nutrient density to my "dinner." I drank a big glass of water and fell into bed about 90 minutes later. This "dinner" was a far cry from my usual tempeh and fresh broccoli stir fries made with cumin, coconut oil. ginger and garlic.
The next morning I woke up 2 minutes before my alarm 5:58am, jumped out of bed and thought it was Tuesday (in fact, it was Thursday morning).
I got out of bed, peeled my egg and grabbed a piece of sourdough toast (w 1Tbsp sunflower seed butter) along with a few carrot sticks, grabbed a large glass of water and felt like going back to bed. Needing to leave the house by 7am, I made a cup of 1/2 caff coffee and headed out. 7:30am rolls around and I am foggy and mentally lethargic. Did I drink a bottle of wine last night? Whatever this was, felt three times as worse. An hour later, still feeling "loopy" and lethargic and wanting to go back to bed, I decided to make my kale/spinach, banana, berry protein smoothie. It took that smoothie plus lunch of a homemade bean and veggie burger and handful of raw almonds plus lots of water before I started to feel any energy come back. I will admit to taking a 20 minute power nap right after lunch too.
This is the most unusual low energy day I have had in a very long time and all I can contribute it to is the sugar.
Sugar is a powerful "drug" that so many of us do not realize our own addiction. Cutting sugar out of your diet will improve your energy levels at least 3 times greater!! Imagine the possibilities.
How To Add Core Exercises To Your Workout Routine
Core exercises can improve your posture, make everyday activities
Such as bending or twisting much easier, reduce low back pain, and even improve your balance and lessen the risk of falling. Core work should be part of a well-rounded workout routine.
A Basic Workout Plan
At least 150 minutes of moderate aerobic activity
According to the U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans, a balanced exercise plan includes:
75 minutes of vigorous activity
According to the U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans, a balanced exercise plan includes:
Or an equivalent combination of the two every week
According to the U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans, a balanced exercise plan includes:
During moderate activity, such as a brisk walk, you can talk, but not sing; during vigorous activity
Such as running, you can't say more than a few words without catching your breath.
Strength-training sessions twice a week for all major muscle groups
Balance exercises if you're an older adult at risk for falling.
Adding Core Work
Core work falls under the second and third categories
Strength training and enhancing balance. Advanced core exercises tone more than just core muscles: for example, chair stands strengthen muscles throughout your legs, while planks work some arm and back muscles as well as abdominal muscles.
You don't need to be sporting six-pack abs or be ready for an advanced Pilates class to add core work to your routine.
Gentle core exercises can get you started and offer real benefits.
Core work doesn't have to take a lot of time, either.
Slipping in exercises and stretches during the day or adding a few core exercises to your usual routine takes just a few minutes.
Start slowly, and gradually challenge yourself. Aim to do a core workout two to three times a week.
Start with basic exercises. When you can do a full set of reps easily, move on to a slightly more advanced set of exercises. Changing exercise routines can also help prevent boredom and keep you motivated.
Sprinkle in core work throughout your day.
Look for opportunities to do short bursts of exercises or stretches a few times a day. You can do this daily, or start slowly with just a few days a week — say, every Monday and Thursday — then gradually incorporate core exercises into additional days.
Tack core work on to strength sessions.
When you do your twice-weekly strength training sessions (see the recommendations above), add two extra core exercises to your regimen. When you have time or when it becomes easy to do the core exercises, step it up again by beginning a separate core workout or sprinkling bursts of core work throughout your day.
By Gentle Core Exercises, a Special Health Report from Harvard Medical School.
Do You Need Pilates?
What are you missing from your workout? Is it flexibility, strength, balance, coordination, cardio, mental peace?
With one session of Pilates, you can achieve all of this….so why aren't you doing Pilates?
Joseph Pilates, born in the late 1800s, is credited to his strong work in sports and fitness.
After WWI, Joseph Pilates developed exercises for the military using bed springs and beer keg rings, which simulate today's current equipment like the Reformer and Magic Circle.
Pilates came to New York in the late 1920s with his wife, Clara.
Ballet dancers practiced Pilates, as they found the exercises are effective in keeping core muscles strong, increased flexibility for long limbs, and better posture. These exercises are currently used today to make athletes stronger in sports like cycling, swimming, running, surfing, golf, tennis, and Yoga too.
Just an hour of Pilates is far more effective than an hour in the gym. Why?
The body utilizes more muscles in one Pilates exercise than in most weight bearing workouts. Also the most crucial benefit of Pilates being, that there is no impact on the joints.
Many physical therapists are now using Pilates exercises as part of their rehabilitation program.
The exercises are performed with muscular control with emphasis on drawing energy from the core. And again, no impact on the joints! Many people suffer from back pain. Tight hamstrings, weak hips, and no core strength are often the contributing factors to back pain. Pilates focuses on building core strength and spinal alignment; the end result is better posture and no back pain.
I started practicing Pilates a decade ago, during my third year of running road races.
After practicing Pilates for just one year, I was the second place female finalist in a local 5 mile road race. This was astonishing to me and I credit Pilates for my increased performance in skiing, cycling, and swimming too!
Since 2008, I have instructed Pilates to an outstanding number of people.
Each client is designed an individually, customized program to help regain flexibility, strength, balance, coordination, cardio, and mental peace. We work together to maximize their abilities and limitations to reach their fitness goals. I am quite accustomed in working with clients of all ages and fitness levels.
If you would like to learn how to intensify your mat practice in Pilates or Yoga
Become stronger and faster in your sport, eliminate back pain, and discover the other numerous benefits Pilates has to offer, then visit The Pilates Studio for a demonstration. We can be reached at (603) 817-4829.
Posts In: Food for Thought
1/2 onion, chopped; 1 garlic bulb, chopped; 1 can black beans, rinsed; 1 tomato, diced; 2 cups quinoa, cooked; 2 tsp. cumin; 1/4 tsp. cayenne; 1 tsp. chili powder; 5 taco shells; Salsa. Heat 1/2 tsp. coconut oil over medium heat. Saute onion and garlic till browned. Add tomato, beans, and spices. Cook 2 minutes. Add quinoa and serve with taco shells and salsa.
Hummus, made from garbanzo beans (also known as chickpeas), garlic, sesame paste, and spices, is a traditional Middle Eastern spread that has become very popular in the United States as an appetizer spread. One of the world's oldest cultivated foods, garbanzo beans are rich in protein and fiber, folic acid, zinc, and magnesium. A study conducted by the National Institute of Health reported "…it could have beneficial effects on some of the important human diseases such as cardiovascular disease, type 2 diabetes, digestive diseases and some cancers." Not only is it delicious, it's good for you too! Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Br J Nutr. 2012 Aug;108 Suppl 1:S11-26. doi: 10.1017/S0007114512000797. Review. PMID: 22916806 [PubMed – indexed for Medline] 1 can garbanzo beans; Juice of 1/2 lemon; 1 Tbsp. fresh garlic; 3 Tbsp. tahini paste (sesame paste) Pinch of salt; 1/2 tsp. cumin; 1 to 2 Tbsp. water. Blend all in a food processor until a smooth consistency is reached. Add more lemon juice or water as needed. Keeps fresh in the refrigerator for 2 to 3 weeks.
Veggie Quinoa Salad
Bursting with flavor, nutrition, and color, this quinoa salad is delicious and addictive! It offers a variety of textures and flavors, and a hint of heat in the dressing. Quinoa is nutrient-dense, and early studies show that quinoa may also be effective at combating inflammation. Salad: 1 cup quinoa, cooked; 1 small summer squash, diced; 1/4 head red cabbage, shredded; 2 green onions; 2 stalks celery, diced; 2 cups fresh spinach, chopped; 1/4 cup feta cheese. Dressing: 1/8 cup olive oil; 3 Tbsp. red vinegar; 1/2 tsp. cumin; 1/4 tsp. cayenne red pepper Pinch of salt. Mix all salad ingredients together. Mix dressing ingredients with whisk; stir into salad.
Soybeans have been in the human diet for thousands of years, and the quality of the protein level is equivalent to that derived from animal sources. Tofu, a curd made from soybean milk extract and shaped into a block form, provides a critical source of protein for vegan and vegetarian diets. The recipe below incorporates tofu into a delicious dish that can be enjoyed at any meal. Using a fork mash one box of firm tofu, along with 1/2 tsp. cumin and a dash of cayenne, and set aside. 1 shallot, minced; 1 garlic bulb, minced; 1 tsp. safflower oil; 1/2 red pepper, chopped; 1/2 cup mushrooms, chopped; 1/2 cup broccoli, small flowerets; 1 small bunch of basil, chopped; 1 small avocado. Heat oil in pan, add shallot and garlic, cook 1 minute till browned. Add peppers, mushroom, and broccoli, and sauté 3 minutes or until slightly cooked and browned. Add mashed tofu and basil, cook until heated through. Serve with multi-grain toast or English muffin and slice of avocado. Makes 3 servings.
Sweet and Hot Pepper Tofu
1 Tbsp Bragg's liquid aminos; 1-1/2 tsp. dark soy sauce; 1-1/2 tsp. cornstarch; 1 box tofu, drained, pressed, cut in cubes; 1/2 cup ketchup; 1/4 cup veggie broth; 1 Tbsp. chili garlic sauce; 2 tsp. sugar; 1 Tbsp. oil; 1 Tbsp. ginger, minced; 1 Tbsp. garlic, minced; 1 Tbsp. green onions, sliced; 3 dried red chilis; 1/2 red pepper, thinly sliced; 1 jalapeno, stemmed, seeded and minced; 1/2 yellow onion, sliced thinly; 2 tsp. toasted sesame seeds; 1 tsp. sesame oil; 3 Tbsp. Thai basil, chopped; 2 bundles of brown rice soba noodles. Combine the soy sauces and cornstarch. Then toss the tofu in and stir it around so it's coated. Let sit for at least a half hour, if you can. In a measuring cup, combine ketchup, broth, chili garlic sauce and sugar. Stir and set aside. Cook noodles just before tofu is heated through. Heat your wok (or big frying pan) over medium heat. Add the Tbsp, of oil, then brown the tofu. Remove and set aside. Add the ginger, garlic, green onions and jalapeno to the wok. Cook until it starts to smell good and the chilis begin to brown. Add the onions and peppers. When they start to soften, add the tofu, reserved sauce, sesame seeds, sesame oil and Thai basil. Stir to combine and serve when heated throughout. Serves 4.
Super Energy Kale Soup
Prep and Cook Time: 40 minutes. Ingredients: 1 medium onion, chopped; 4 cloves garlic, chopped; 5 cups chicken or vegetable broth; 1 medium carrot, diced into ¼-inch cubes (about 1 cup); 1 cup diced celery; 2 red potatoes, diced into ½-inch cubes; 3 cups kale, rinsed, stems removed and chopped very fine; 2 tsp dried thyme; 2 tsp dried sage; salt and pepper to taste. Directions: Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits. Heat 1 Tbsp. broth in a medium soup pot. Sauté onion in broth over medium heat for about 5 minutes stirring frequently. Add garlic and continue to sauté for another minute. Add broth, carrots, and celery and bring to a boil on high heat. Once it comes to a boil, reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and kale and cook until potatoes are tender, about 15 more minutes. Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth. Serves 4.
Chocolate Ice Cream – Vegan
2 cans coconut milk (1 full fat, 1 lite); 1 cup cocoa; 1/3 cup agave; 1 tsp. vanilla; 1 Tbsp. cornstarch (mix with a little coconut milk first). Mix all and refrigerate overnight, using ice cream machine to freeze. Amazing, full of flavor, very creamy.
Thai Udon Noodle Salad
2 bundles of udon, cooked; 1 tsp. sesame seeds, toasted; 2 green onions, chopped; 1/4 cup tamari; 1-1/2 Tbsp' sesame oil; Crushed red pepper, to taste. Mix all ingredients together and serve. Super yummy alone or as side dish.
Sautéed Tempeh, Bok Choy, and Peanut Sauce
Vegan Peanut Sauce 1/2 cup peanut butter, ¾ tempeh block, sliced 1 red pepper, sliced; 1 zucchini, sliced; 3 stalks, bok choy, sliced inc green portion; ½ cup shiitake mushrooms. Heat wok or large sauté pan. Brown tempeh and remove. Saute all vegetables and add tempeh back in along with sauce. Stir until heated. This is super, super yummy for all peanut lovers!!.
Spring Rolls – Fresh and Delicious!
This spring roll recipe can be made vegetarian with tofu, or with baby shrimp if you prefer. They are easy to make and fresher and healthier than the spring rolls you'll find in most restaurants. ENJOY! Prep Time: 35 minutes; Cook Time: 10 minutes; Total Time: 45 minutes. Spring rolls ingredients: 3 cloves garlic, minced 1 thumb-size piece galangal OR ginger, grated; 2 green onions, sliced into matchstick pieces; 1 red chili, minced, OR 1/2 to 1 tsp. cayenne pepper (omit if you prefer very mild spring rolls); 1/2 cup shredded or finely chopped cabbage; 4-6 shiitake mushrooms, cut into matchstick pieces; 1/2 cup medium to firm tofu, sliced into matchstick pieces (if non-vegetarian: add 1/2 cup cooked baby shrimp); Approximately 2 cups bean sprouts; 1/2 cup fresh coriander, roughly chopped; 1/2 cup fresh basil, roughly chopped; 2 Tbsp. oil, plus more for deep-frying; 1 pkg. spring roll wrappers (thawed if frozen). Stir-fry sauce: 2 Tbsp. regular soy sauce; 2 Tbsp. fish sauce OR vegetarian stir-fry sauce (I like Lee Kum Kee brand); 2 Tbsp. lime juice; 1/4 tsp. sugar. to Serve: Thai sweet chili sauce (available in most supermarkets, Asian section).
Homemade sushi takes a while to make, but it's well worth the effort. Try this time-tested family recipe favorite. 1-2/3 cups sushi rice. Rice seasoning: 1/2 cup rice wine vinegar; 1 Tbsp. salt; 1/3 cup sugar. Filling (all ingredients peeled and sliced in matchsticks about 1/2″ thick): 1 cup mushrooms; 1 ripe avocado; 1 large carrot; 1 large cucumber. Sauce for mushrooms and carrots: 1/2 cup soy sauce or tamari; 4 Tbsps. sugar. Sheets of toasted nori (seaweed) for wrapping. You will need a bamboo rolling mat (available at Asian grocery stores). Cook sushi rice according to the package directions. After rice is cooked, spread it out on a cookie sheet and add 2 Tbsp. lime juice, 1 tsp. sugar, and 1/4 cup rice vinegar. Set aside. Combine rice wine vinegar, salt, and sugar in a small saucepan. Bring ingredients to a boil; stir until salt and sugar are dissolved. Stir into the cooked sushi rice; set aside. Combine soy sauce and sugar in a medium saucepan. Bring to a boil and dissolve sugar; add carrots and mushrooms. Cook until slightly tender. Place a sheet of nori on the bamboo rolling mat. Spoon a thin layer of sushi rice on the nori, leaving a 1/2″ border around the outside. Place filling ingredients over the rice layer. Using the bamboo mat, roll your sushi log. Trim the ends and slice the log. Serve with wasabi paste or dipping sauce.
Vegan Peanut Sauce
1/3 cup peanut butter; 1/2 cup water; 1 Tbsp. lime juice; 1 Tbsp. tamari; 1 garlic clove; Dash of crushed red pepper. Blend all ingredients on high in a high powered blender, then add to sautéed tofu and steamed vegetables, or use on your favorite stir fry dish.
Miso Soup (Contains Nori and Miso with Bonito Powder)
4 cups water; 1 Tbsp. nori, shredded; 3 green onions; 1 tsp. sesame oil; 1 Tbsp. tamari. Boil water and nori 2-3 minutes. Turn heat down, add miso and other ingredients. Cook until miso is dissolved – do not boil to keep miso properties Yummmmmy X 6.
Fresh Kale Salad with Tahini Dressing
5 – 6 cups of fresh organic kale, rinsed; 3 Tbsp. tahini; 1 lemon, juiced; 2 Tbsp. nutritional yeast; 1/2 tsp. fresh garlic; 1 tsp. olive oil; 1/4 cup water. Whisk all together, adding 1 Tbsp. of water at a time and more if needed, until smooth. Mix with rinsed kale. I add nutritional yeast for added B vitamins, protein, fiber and flavor.
Fresh Basil and Asparagus Pasta
Asparagus is high in anti-oxidants and anti-inflammatory agents. Basil contains phytochemicals that may lower cortisol and reduce anxiety and tension. Combine asparagus and basil with whole wheat pasta and you have a delicious and nutritious side dish. 20 stalks asparagus, trimmed; 1 box whole wheat spirals; 1 cup frozen peas; 4 cloves garlic, chopped; 1 yellow pepper, chopped; 2 cups baby Portobello mushrooms, sliced; 1 Tbsp. coconut oil, refined; Bunch of fresh basil, chopped; 2 tsp. lemon zest, finely chopped; 2 tsp. oregano; 4 green onions, sliced; Salt and black pepper to season; Feta cheese, crumbled. Boil asparagus for 4 minutes or until crisp tender. Remove from water and add pasta to boiling water, along with pinch of salt. Cook for 5 minutes, then add frozen peas and cook 2 minutes longer. Set aside. Drain and reserve 1/4 cup liquid. Heat coconut oil in large pan. Sauté mushrooms till browned and add yellow pepper, garlic, oregano, salt and pepper; cook 2 minutes. Add basil, lemon zest, green onion, pasta with veggies, and reserved liquid to pan. Cook 2 minutes longer and season to taste with salt and pepper. Serve with feta cheese. Bon appetit!.
Try One of These Energy Smoothies on the Go
Smoothies are a great and delicious way to get fruits and vegetables into your diet. Kale, Banana, Kiwi, Avocado Smoothie; 2 cups Kale; 1/2 Banana; 1 whole Kiwi; 1/2 Avocado. Add ice, a cup of water and blend on high. Optional: add 1-2 scoops of protein powder. Tofu, Strawberry, Mango with Yogurt Smoothie: 3 oz. Tofu; 4 whole Strawberries; 1/2 Mango. Add all ingredients, ice, little honey or agave, and blend till smooth. Blueberry, Avocado, Walnut, Yogurt Smoothie: 3/4 cup Blueberries; 1/2 Avocado; 1/4 cup Walnuts; 1/2 cup plain or vanilla low fat Yogurt. Blend all ingredients with a 1-2 Tbsp. honey or agave syrup. Kale Strawberry Smoothie: 1 1/2 cups Kale; 5 whole Strawberries; Handful of bean sprouts; 1/2 banana; 1/2 avocado; ice, water, 1 scoop protein powder; Blend and enjoy! Spinach Blueberry Banana Smoothie – My new fav! 1 cup Spinach; 3/4 cup Blueberries; 1/2 banana; 2-3 tsp. agave; 3 Tbsp. hemp protein powder; 1/2 to 3/4 cup almond milk; 1/2 tsp maca root (optional; dash of cinnamon; ice; Blend well. Yummy, not too sweet. Pumpkin Smoothie: 1 cup spinach; 1/2 cup pumpkin; 1 Tbsp. date molasses; 3 Tbsp. hemp or protein powder Dash of cinnamon; 1/2 cup almond milk; 4-5 ice cubes. Blend until smooth (adjust with more almond milk, if needed). Enjoy!!.
Curry Cauliflower Soup
1 Tbsp. coconut oil, refined; 1 cup onion, chopped; 2 bulbs garlic; 3 stalks celery with leaves, chopped; 2 carrots; 2 small Granny Smith or Macintosh apples, peeled, cored, and cut into chunks; 1 head cauliflower, chopped; 4 cups vegetable stock; 3 Tbsps. curry; 1 tsp. thyme; salt, pepper. Heat oil and add onion, garlic to cook 2 minutes. Add curry powder and cook 1 minute. Add all vegetables, thyme, and vegetable stock and simmer 20 minutes. Cool 20 minutes, then pureé in food processor. Season with salt and pepper.
Cumin Black Bean Sauté
1/2 cup black beans; 1 bulb garlic; 6 cherry tomatoes, halved; 1 15 oz. can salt-free diced tomatoes; 1/2 avocado, sliced; 1 Tbsp. nutritional yeast; 1 tsp. cumin; 1/2 tsp. cinnamon; Dash crushed red pepper; 1 Tbsp. chili powder; 1 cup quinoa, cooked. Sauté beans and garlic with spices. Add cherry tomatoes and diced tomatoes and let simmer 5 minutes. Serve over quinoa with avocado.
Coconut Ginger Butternut Soup
1 Tbsp coconut oil; 1 onion, chopped; 1/2 stock of celery, chopped; 2 carrots, chopped; 1/2 cup leeks, chopped; 2 cloves garlic, chopped; 1 Tbps ginger, minced; 2 Tbsp curry powder; 3 cups peeled butternut squash, can be frozen; 5 cups vegetable stock; 1 cup lite coconut milk. Saute all veggies except butternut for 5 minutes over medium heat until browned. Add stock and butternut squash. Simmer until squash is tender. Cool 20 minutes and process all in small batches in food processor until smooth. Return to pan and add coconut milk. Simmer 5 minutes over medium heat and serve.
Arugula Apple Berry Smoothie
Enjoy this delicious smoothie which offers antioxidants, energy and thirst quenching deliciousness: ½ avocado; ½ cup mixed berries, frozen; ½ cup arugula; 1 small apple, peeled, cored; 1 tsp apple cider vinegar; 1 Tbsp raw honey; 1 tsp maca, optional. Maca powder is a natural energy enhancer and has been found to fight fatigue, it can be found at your local health food store. Blend all 45 seconds in blender or NutriBullet ~ ready to go!.
Quick Vegan Lunch
2 tsp. coconut oil; 2 cups broccoli florets; 1 can chickpeas, rinsed; 2 tsp. cumin; dash of crushed red pepper; 2 tsp Bragg's or soy sauce; 1 cup wild rice. Heat coconut oil over medium heat. Saute broccoli and cumin for 2 minutes. Add crushed red pepper and chickpeas, cook 1 minute. Add soy sauce. Serve over rice.
Vegan Uber Delicious Chocolate Cake
You can fool anyone with this cake! Best chocolate cake ever – consistency is dense, kinda like a cake/brownie. Cake ingredients: 1 1/4 cup gluten free flour; 1/2 tsp. xantham gum powder; 2/3 cup cane sugar; 1/3 cup organic cocoa powder; 1 tsp. baking soda; 1/2 tsp. salt; 1 cup warm coffee; 1 tsp. vanilla extract; 1/3 cup coconut oil; 1 tsp. white or apple cider vinegar. Chocolate glaze: 1/2 cup sugar; 4 Tbsps. margarine (I use Earth Balance vegan margarine); 2 Tbsps. almond or soy milk, unsweetened; 2 Tbsps. cocoa; 2 tsps. vanilla; 1/2 tsp. almond extract. Preheat oven to 350 degrees. Spray 9×9 pan and set aside. Mix all dry cake ingredients in a large bowl. In a separate bowl, mix the coffee, vanilla, oil, and vinegar and whisk to combine. Add wet ingredients to dry and mix by hand until combined. Immediately pour into pan and bake 25-30 minutes, or until knife comes out clean. Cool completely on rack. For the glaze, mix all ingredients in a small saucepan and heat over medium heat, stirring until smooth, about 2 minutes. Remove from heat for another 5 minutes, stirring frequently. Pour glaze over cooled cake. Serve with raspberries (optional).
Iron-Rich Kale and Chickpea Saute
Vegans, it's super important to maintain our iron content in a vegan diet! A lack of iron in your diet can lead to multiple illnesses and diseases. Turns out the foods highest in iron in milligrams are: Soybeans, cooked 1 cup 8.8; Blackstrap molasses 2 Tbsp 7.2; Lentils, cooked 1 cup 6.6; Spinach, cooked 1 cup 6.4; Tofu 4 ounces 6.4; Chickpeas, cooked 1 cup 4.7; Quinoa, cooked 1 cup 2.8; Kale, cooked 1 cup 1.2. Here's a tasty, quick and easy saute perfect for lunch or dinner! 1 bulb garlic; 1 tsp. coconut oil; 1 cup mushrooms; 2 tsp. cumin; 1 tsp. turmeric; 1/4 tsp. crushed red pepper dash of salt (I like Himalayan pink salt); 2 cups chopped spinach or kale; 1 cup quinoa, cooked; 1 Tbsp. nutritional yeast. Heat coconut oil over medium heat. Add mushrooms and garlic, turn heat up and saute 4-5 minutes or until mushrooms turn golden brown. Add cumin, turmeric, crushed red pepper, and salt. Cook 1 more minute, add spinach or kale. Cook 1 minute, add chickpeas and heat through. Serve over quinoa and sprinkle with nutritional yeast if desired.
Cauliflower Sauce with Pasta & Vegetables
This dish tastes great when it's hot and makes a light, flavorful pasta salad for lunch. The sauce stays creamy, hot and cold. Cauliflower Sauce: 8 large cloves garlic, minced; 2 tablespoons coconut oil; 5-6 cups cauliflower florets; 6-7 cups vegetable broth or water; 1 teaspoon salt (more to taste); ½ teaspoon pepper (more to taste); ½ cup nutritional yeast; ½ cup almond milk (more to taste); 1/2 cup fresh basil, chopped. Directions: Saute the minced garlic with the coconut oil in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside. Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain. Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic, salt, pepper. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Stir in nutritional yeast and basil. Pasta & Vegetables: 8 oz. brown rice pasta; 1 tsp. olive oil; 2 cups broccoli, cut into florets; 1 summer squash, sliced; 1 orange pepper, chopped; 2 bulbs garlic, minced. Saute garlic in 1 tsp. coconut oil until browned and set aside. Bring 4 qts. of water to a boil along with a pinch of salt and 1 tsp. olive oil. Add pasta to boiling water and cook 6 minutes. Add broccoli, summer squash and pepper and cook 2 more minutes, stirring occasionally, or until pasta is al dente. Drain pasta and vegetables, add garlic and enough cauliflower sauce to cooked pasta and vegetables. Sprinkle with more nutritional yeast, if desired. Serve immediately. Makes six 1-cup servings.
Spicy Chipotle Chickpeas with Rainbow Chard
I found a similar recipe on Yoga Journal.com and just love its full, mildly spicy, flavor - Enjoy. 1 cup quinoa; 2 Tbsp coconut oil; 1 cup leeks, thinly sliced; 2 garlic cloves, minced; 1 15-oz can chickpeas, rinsed; 1 14.5 oz can diced tomatoes; 1 Tbsp tomato paste; 1-2 chipotle chilies in adobe sauce (1 for mild, 2 for medium); 1 bunch of rainbow chard, stems too, sliced; 1 cup baby spinach. Rinse quinoa under cold water. Place in medium saucepan, or rice cooker, with 2 cups of water. Bring to a boil and simmer 15-20 minutes or until all liquid is absorbed. Heat oil over medium heat in large saute pan or sauce pot. Add leeks and garlic, cook 3 minutes or until leeks soften. Add chickpeas, diced tomatoes, tomato paste, and chilies. Cook, stirring frequently, 15 to 20 minutes. Add chard and spinach, cook 1-2 minutes more until greens soften. Serve over quinoa. *I sprinkled nutritional yeast on top of mine and love it!.
Healthy Goat Cheese Pizza
1 pkg gluten free dough, for crust; 1/2 Tbsp coconut oil; 4 oz goat cheese; 2 oz shaved asiago or parmesan cheese; 1 small onion, thinly sliced; 3/4 cup shiitake mushrooms, sliced; 1/2 red pepper, thinly sliced; 2 Tbsp olive oil; 1 tsp oregano; 1 tsp sage; 3/4 tsp nutmeg. Heat oven to 400 degrees. Roll dough out on lightly floured surface to fit pizza pan. Brush crust with olive oil and sprinkle with oregano, sage, and nutmeg. Cook 3 minutes and remove. Heat coconut oi in medium saute pan. Caramelize onions till browned, about 4 minutes. Add mushrooms and red pepper and cook 2-3 more minutes till lightly browned. Put veggies on top of pizza crust. Sprinkle with goat cheese and cook 5 minutes. Cool for 2 minutes, slice and enjoy:) Uber Tasty!!.
Green Curry Stir-Fry with Cashews
Cashews are a classic in stir-fries. Here, they're sprinkled over a medley of mushrooms and green beans. 1 Tbs. peanut oil; ½ cup thinly sliced onion; 1 12-oz. pkg. sliced mushrooms; 1 clove garlic, minced (1 tsp.); 1 tsp. minced fresh ginger; 1 lb. green beans, cut into thirds; ½ cup golden raisins; 2 Tbs. light coconut milk; 1½ Tbs. green curry paste; 1 Tbs. lemon juice; 1 Tbs. low-sodium tamari sauce; ½ cup roasted salted cashews, coarsely chopped; ¼ cup chopped cilantro. Heat oil in large skillet over medium-high heat. Add onion and mushrooms, and season with salt, if desired. Cover, and cook 6 minutes, or until mushrooms begin to brown. Uncover pan, stir in garlic and ginger, and sauté 2 minutes. Add green beans and raisins, and stir-fry 3 minutes. Whisk together coconut milk, curry paste, lemon juice, and tamari in small bowl. Add curry mixture to skillet. Reduce heat to medium-low, and simmer 2 minutes, or until sauce has thickened. Garnish with cashews and cilantro. April/May 2014 p.75 Vegetarian Times. Per 1-cup serving: Calories: 277; Protein: 9 g; Total Fat: 14 g; Saturated Fat: 3 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 483 mg; Fiber: 6 g; Sugar: 19 g.
Blueberry Avocado Mint Smoothie
Enjoy this refreshing smoothie which offers atioxidants, energy and thirst quenching deliciousness. ½ avocado; 1 cup blueberries, frozen; ½ cup spinach; 4 mint leaves; ½ lemon, peeled; 1 Tbsp honey; 1 tsp maca powder. Maca powder has been found to fight fatigue, stress, anxiety, and balances the hormones and raises libido. It can be found at your local health food store.
Yogurt Fruit Dip
1/2 cup plain yogurt; 1 Tbsp nut butter. Mix well. Serve with grapes, berries, or melon. Great healthy snack.
Pesto-Scrambled Tofu with Mushrooms and Tomatoes
Servings: Serves 4. Time to prepare: 30 minutes or fewer. A taste of Italy! This recipe was developed using pesto paste that comes in a tube and happens to be vegan. It's a great ingredient to keep on hand, because it stays fresh in the fridge for a long time. 8 oz. thinly sliced cremini mushrooms (2 cups); 1 12-oz. pkg. extra-firm tofu, drained and broken into bite-size pieces; ¼ tsp. ground turmeric; 1 medium tomato, roughly chopped (1 cup); 2 Tbs. pesto paste, such as Amore. Coat large skillet with cooking spray, and heat over medium-high heat. Sauté mushrooms in skillet 5 minutes, or until browned. Transfer to plate. Wipe out pan, and coat with cooking spray. Add tofu to pan, and scramble 10 minutes, or until lightly browned. Sprinkle in turmeric, and add chopped tomato and pesto. Season with salt and pepper, if desired, and cook 3 minutes, or until scramble is heated through. April/May 2014 p.54 Vegetarian Times Per 3/4-cup serving: Calories: 133; Protein: 11 g; Total Fat: 8 g. Saturated Fat: 1 g Carbohydrates: 6 g; Cholesterol: 0 mg Sodium: 158 mg Fiber: 2 g; Sugar: 2 g.