Plant Based Yogi

If you're already consuming adequate calories, you can ditch the nutritional shakes if you've been worried about getting enough protein- they offer no increase in muscle mass in older adults! And many of these shakes contain a lot of corn syrup and are costly!!

"only resistance exercise has consistently yielded benefits."

Instead, take more walks, lift some light weights, do some yoga.

Does Increasing Protein Intake Slow Age-Related Muscle Mass Loss? | NutritionFacts.org Adding extra protein to the diets of older men and women is put to the test.

I finally made a Bhakti Bliss YouTube page!

Subscribe and then click "ALL" under the word subscribed to get notified when new videos drop. 😀

Bhakti Bliss Kirtan with Cheryl Chaffee - YouTube Share your videos with friends, family, and the world

I made this, it was really quite good!

Cauliflower and Eggplant Tikka Masala Recipe Curry typically takes a long time with many pieces of equipment, but this recipe sticks to one pot and one blending container. Let the Vitamix do all the prep for you, getting your meal to the table quickly!

I made this for breakfast on an english muffin with some homemade cashew cheeze. It was pretty good!

Easy to prepare and way more economical than the bottled stuff.

Just Egg Mung Bean Recipe | Cheap Lazy Vegan Looking for a just egg mung bean recipe to make vegan eggs? This mung bean vegan egg is easy to make in 2 mins using 9 "eggy" ingredients!

https://veganuary.com/en-us/eating-guides/getting-started/
Are you ready to commit to a Vegan Diet in 2024?
Or maybe you are just curious and would like to add more plant-based meals into your repertoire?

Join me in joining Veganuary.
Each day in January, Veganuary sends you an email with recipes, tips on getting started, and more. Check it out!

Getting Started | Veganuary We've got everything you need to know about getting started on a vegan diet. Find out recipes ideas, nutrition facts and more!

https://nutritionfacts.org/video/is-soy-milk-the-most-nutritious-non-dairy-milk/

Dairy is not digestible by about 75% of the world's adult population. In 2019 Canada removed dairy as a separate food group from their dietary guidelines. There are a plethora of non-dairy "milks" out there, and for good reason.

I choose unsweetened soy milk most of the time, because it's high in protein, low in sugar, and is fortified with Vitamin D. And contrary to what you may have heard, soy is beneficial in reducing the incidence of breast cancer. Soy contains a class of phytoestrogen compounds called isoflavones. Soy phytoestrogens have antiproliferative effects on breast cancer cells, and this has been proven over 10 years ago. Don't fear the soy!

https://journals.lww.com/nutritiontodayonline/Abstract/2013/03000/Exploring_the_Soyfood_Controversy.5.aspx

Is Soy Milk the Most Nutritious Non-Dairy Milk? | NutritionFacts.org Soy milk is compared to dairy milk and other plant-based milks.

Mmmmm, avocados! I love them in smoothies and salads, on toast, as guacamole, or just on their own.

National Avocado Day - July 31 Guacamole's just the beginning. There are so many reasons to make avocados a part of your diet. Take a closer look right here on National Avocado Day.

One of my favorites!

Benefits of Blueberries for Heart Disease | NutritionFacts.org Blueberry tea is put to the test for cholesterol lowering.

Today I was at the beach with some friends, and we saw some beautiful fish in the water, and a story from my teen years came up.

I was at a restaurant with my parents- we had been out to see a play and it was quite late and we were really hungry and tired- I ordered some fish to eat for dinner. It arrived on a plate with the head and scales and everything still intact, and I literally started crying. I didn't know how to deal with it. The attentive waiter whisked it away and said, "Let me fillet this for you."

This was before I really knew much about vegetarianism, but I wasn't able to eat that fish with its head still intact. However, I'm pretty sure I did eat the fish after it came back to the table deboned and looking like a piece of fish.

It's interesting to me how we as humans can be disconnected from the source of our food, but when we get a reminder (oh yeah, a fillet of fish belongs to a living being) it can bring about a visceral reaction.

As a vegan now, I try to remember or think about where my food comes from. Someone grew the vegetables that I'm eating in my salad. A tree bore those beautiful cherries in the bowl on my table. Someone made the effort to bake vegan cookies for me.

I'm trying to do what I can to be grateful and non-harming to others. In yoga, non-harming is called Ahimsa, and it's one of the ethical guidelines called the Yamas. (Yoga Sutra of Patanjali.)

If you'd like to move toward being more connected to the food you eat, and live more of a "yogic" lifestyle, stick around.

LOL! What's your morning routine?

This morning, I'm actually drinking a soy matcha latte that I made at home. It's creamy and delicious!

What to do when you have an abundance of sourdough starter? Make vegan pancakes, of course!

I used a recipe from

They were so good!

Apparently, they can!
https://nutritionfacts.org/2023/03/16/can-lutein-supplements-benefit-our-brain-function/
Eat your greens!

Can Lutein Supplements Benefit Our Brain Function? | NutritionFacts.org Avocados, greens, and lutein and zeaxanthin supplements are put to the test for improving cognitive function. Dark green leafy vegetables are packed with

Today's recipe: !!

One of my Go-To websites for Plant-based inspiration is NoraCooks.com. I've never made a recipe from Nora's website that I didn't like! Her muffins are no exception.

I used the applesauce option, since one of my
goals is to reduce oil in my diet. These are low-fat and so delicious!

https://www.noracooks.com/vegan-blueberry-muffins/

Vegan baking can be a little daunting. Sometimes your batter is very thick and stuff, and you can't imagine it's going to turn into a cake, muffin, or cookie, LOL. But the batter in this recipe is just what you'd expect. Thanks, Nora!

I'm busy planning this week for my upcoming and organizing a 4 hour this Saturday, so it's no big surprise that I didn't have time to prepare dinner last night.

Sometimes, a quick smoothie is just the thing for a fruit/veggie/protein fix that I can take with me on the go- it only takes a few minutes to throw everything in the blender and voila- a quick, delicious and easy form of nourishment. I can even have one shortly before taking or teaching a yoga class, and it doesn't make me feel uncomfortable in my

Here's my basic smoothie non-recipe:

In a high speed blender, combine:
1 cup water
1 serving plant-based protein powder (I like Orgain or Vega brands)
1 big handful of greens (spinach, kale, or dark green lettuce)
1/2 of a frozen banana (optional, but adds a creamy texture)
1 cup of whatever fruit is in my freezer. (Mango, cherries, pineapple, blueberries, strawberries, I usually get whatever organic frozen fruit is on sale.)

Blend until smooth. You can easily double this up and save half for later, or share with a friend!

If you have fresh fruit instead of frozen, replace half of the water with ice cubes.

Happy !

Today's recipe: Crispy Air-Fried Tofu (no oil!)

Tofu is soooo weird! For vegans, it's a good source of protein, as it comes from soy beans, which are a "complete source" of all the essential amino acids (the ones your body can't make on its own so you have to eat them.)

This recipe comes together really fast, so when you have that hankering for some crispy fried "nugget," you can toss the ingredients together in a bowl, and break out your favorite barbecue sauce.

Ingredients (serves 2)
1 package of firm or extra firm tofu
1/3 cup almond flour
2 TBSP nutritional yeast
a big pinch of salt
few shakes each of dried oregano and basil

First, prep the tofu. Remove it from the package (discard the water) and cut it in half into two "filets" (i.e. cut from the shortest side).

Line a cutting board with 2 paper towels folded in half, and lay the tofu rectangles on them. Cover with 2 more folded paper towels, and then put a second cutting board (or anything flat) on top. Then grab something heavy and set it on top. You're pressing the excess water out, to create a lovely texture. Let sit for 30 minutes. (You CAN skip this step if you're in a hurry, but it won't be the same.)

While the tofu is pressing, combine almond flour (aka almond meal), nutritional yeast, salt, and spices (you could use any spice combination you like- I enjoy oregano and basil) in a large bowl.

Remove tofu from the paper towels, and cut it into "nugget" sized rectangles. (I usually get nine from each half of the tofu block.) Place all the cubes into the bowl with the flour mixture and toss to coat each piece.

Place all the nuggets in a single layer in your air fryer. You don't even need to preheat it. Set to 400 degrees for 10 minutes. About halfway through, give the basket a good shake to make sure the nuggets don't stick together and everything gets crispy.

Dip into your favorite dipping sauce, and try not to burn your mouth! I gobbled these up so fast when I made them yesterday.

Need a quick lunch or dinner idea? A Black Bean Rainbow Salad gets you your veggies, protein, and a range of phytonutrients all at once!

Ingredients: (serves 2)

4-6 cups dark green lettuce (romaine, red leaf lettuce, or even spinach)
1/2 red (or yellow) bell pepper, diced
2 carrots, sliced or shredded
1 cup red cabbage, diced
1 can low sodium black beans

Avocado Dressing:
1 ripe avocado
water (start with 2 Tbs and add more for a thinner dressing)
1-2 tsp white vinegar (or rice vinegar)
1/4- 1/2 tsp cumin
salt to taste

Directions:
To make the dressing, mash the avocado flesh in a bowl with a fork. Add vinegar and thin with water to desired consistency. Add cumin and salt to taste. Mix well.

Combine all salad ingredients and toss. Serve with avocado dressing.

❤️

Last night, I made this delicious "One Pot Meal Miso Soup" recipe from the website. Big thanks to Susan Voisin for inspiring me to eat something healthy after a weekend of sweets! (Photo is from her website)

I had all the ingredients in my house (or in my garden box) so this meal came together quickly. I hope you'll try it! Recipe is in the comments below.

Happy !
If you're anything like me, the last couple of weeks have been heavy on sugar and fats, and low on greens. Here's a simple recipe for napa cabbage, that's tasty and light. I eat this salad all year round.

1 head napa cabbage, shredded
2-3 green scallions, sliced
1 handful slivered almonds
1 Tbsp black (or white) sesame seeds

Dressing:
1/4 cup soy sauce (or tamari, or coconut aminos)
1/4 cup apple cider vinegar
1 tsp toasted sesame oil (or omit this to make it fat free)

Instructions:
Toast slivered almonds and sesame seeds in a dry pan over low to medium heat until they become fragrant (just a few minutes- don't let them burn). Remove from heat and let cool until the almonds get crunchy again (10 minutes should do it.)

Combine dressing ingredients in a jar or small bowl.

Mix everything in a large salad bowl and toss well. Enjoy!!

Your Body. On Plants.
In the month of January ( ) I'll be posting lots of plant-based recipes to help you with your New Year's Resolution to get healthier!
Stay tuned....

Here’s What Happens to Your Body When Switching to a Plant-Based Diet | The Beet Whenever you adopt a new healthy habit, you want immediate results. The trouble is, change generally happens slowly – with one exception: When you switch to

Merry Christmas!
I made this last night with Silk Cashew milk, and it was really good!

Vegan Eggnog - Secretly healthy and high in protein! How to make the best thick, smooth, and creamy vegan eggnog recipe at home, with NO eggs or dairy required!

Happy Thanksgiving, everyone! Here are some great whole food plant-based versions of your holiday favorites.

19 Whole Food, Plant-Based Holiday Recipes Everyone Will Love For most of us, the Holiday Season is filled with traditions in many shapes and forms, but one of the biggest is always food. The nostalgia of your family cooking Thanksgiving or Hanukkah dinner together or the Christmas cookies that grandma always bakes, many of us have wonderful memories connected...

If you need some ideas for a plant-based Thanksgiving.....

100+ Family-Pleasing Vegan Thanksgiving Recipes - Forks Over Knives Thanksgiving is almost here, and we've got 100+ vegan Thanksgiving recipes sure to please. Get recipes and build your plant-based menu!

Plant-based meals are already the default lunch at many New York City hospitals. Now they're making it the default for all. (Meat options are still available.)

I love the idea that plant-based is the healthy norm!

Plant-Based Meals Set to Become the Default at All NYC Public Hospitals In a groundbreaking move, New York City public hospitals will serve plant-based meals as the default for lunch and dinner. Learn more here.

Yoga and being Plant-Based are a winning combination. Both practices are so life-affirming!

Cheryl Chaffee, E-RYT® 500, YACEP® and Heart Follower is one of Ashaya's licensed, Certified teachers. She's been teaching yoga since 2005. As an Ashaya Core Teacher, Cheryl co-teaches the Ashaya Path Yoga Teacher and Leadership Training with Todd and would love to welcome you to this life-changing, transformative path of the heart.

Read more about Cheryl and how Ashaya Yoga opened her up to a deeper experience as a yogi, teacher, and seeker at https://www.ashayayoga.com/ashaya-path-licensed-teachers

Language to reflect a change in attitudes....
https://thebeet.com/merriam-websiter-plant-based-oat-milk-dictionary/

Merriam-Webster Adds "Plant-Based" and "Oat Milk" to Dictionary | The Beet Merriam-Webster added plant-based and oat milk to the dictionary, acknowledging the rising popularity of healthier, more sustainable eating.

Here in Florida sunshine is accessible all year long. But wearing sunscreen may prevent you from absorbing enough to produce adequate levels of Vitamin D. I take a daily D3 supplement to keep my mood up and maintain healthy bones.

It's really true that eating carrots can help your eyesight! (Ever see a rabbit wearing glasses? Nope!)

What is nutritional yeast, anyway?

It's an inactivated form of Saccharomyces cerevisiae, the same yeast that is used to bake bread and make beer. It comes in flakes or powdered form, and is fortified with vitamins (including B-12). 2 teaspoons has 3 grams of protein, and over 300% of your recommended daily B-12 intake. It has a savory, "cheesy" flavor that makes a great pasta sauce! Here's my favorite "cheeze" sauce.

1 cup full fat coconut milk
3 TBSP nutritional yeat
2 TBSP tapioca starch (also known as tapioca flour)
1/2 tsp salt (or more to taste)

Combine all ingredients and stir over medium heat until thick, about 5-10 minutes. Add a little water if it gets too thick. Mix with your favorite pasta, or use as a cheese sauce on veggies or as a queso dip.

Thanks to for the inspiration for this recipe.

Today in downtown Sarasota....

Basic Yoga today (and each Thursday) from 1-2 pm.

Beginner-friendly, low impact, feel-good, relaxing, perfect if you're just coming back to your practice after a hiatus....

Maybe we'll do this restorative pose!

Rosemary Court Yoga has all the props you need and plenty of easy parking. Sign up at www.rosemarycourt.com

In the past I would not have thought to put noodles in a salad with lettuce, but this was amaze-balls. Want the recipe? Follow me (.based.yogi.cherylchaffee) on FB and/or IG, and send me a DM with your email address. I'll send you a 35 page full color pdf with 15 delicious vegan recipes including this Thai Noodle Salad with Peanut Dressing. (You'll also be put on my mailing list for future plant-based yogi offerings!)