Archive for the ‘Recipes’ Category

Plant Medicine

Thursday, June 9th, 2016

The following information was submitted by Eileen Daugherty, a student in Karuna’s 500-Hour Five Element Shiatsu Program ,as a part of the Local Herbs and Plants as Medicine component of the training. In this elective to the shiatsu program, students study with local herbalist Chris Marano, RH of Clearpath Herbals. Students take herbal walks and forage indigenous herbs to learn to make medicine in the form of tea, tinctures, glycerin, oil, and liniments.

Dandelion Root Tincture


Dandelion Root Tincture

For years, dandelion has been used as a blood builder, detox and liver cleanser, especially in the spring – after the dormant winter months.  All parts of this ‘weed’ can be used as medicine – the leaves, the flowers and the roots. 

Dandelion is one of the top 6 herbs in the Chinese pharmacy of herbs.  It also appears in the US National Formulary and in the formularies in Hungary, Poland, Switzerland and Germany. 

The health benefits of the Dandelion root include:

  • one of best known blood builders and purifiers
  • safely reduces blood cholesterol
  • Contains Vitamin A, C, D and B complex
  • Contains iron, magnesium, zinc, potassium, manganese, copper and calcium
  • one of best liver cleansers
  • supports digestion of fats
  • speeds breakdown of various steroid hormones
  • helps flush out urinary tract between kidneys and bladder
  • helps build energy and endurance
  • good for use in hepatitis
  • increases activity of pancreas and spleen
  • strengthens female organs – excellent to prepare for pregnancy and estrogen balance
  • helps clean skin disorders.

What you need:

  • 2 year old, actively growing dandelion roots dug from a spray-free, pet-free  yard
  • spade to loosen soil from the roots
  • canning jar with a tight fitting lid
  • vodka, 80 proof


Harvesting Dandelion Roots:

  • to dig roots, use a dandelion digger or a sturdy fork.
  • you want to break/damage the root as little as possible so you don’t lose much sap, which is where the medicinal properties lie.
  • Deep, rich soil will produce the thickest, easiest to harvest roots.

To Prepare the Tincture:

  • wash off the soil thoroughly
  • remove any crushed roots, leave root hairs
  • cut the roots into ½” sections
  • place roots in the canning jar, cover with vodka plus an inch or so, cap jar
  • steep contents for 3-4 months, in a dark cool place to full extract medicinal properties
  • when finished, strain off the tincture with a coffee filter, into dark bottles and label
  • discard the used root pieces.


  • ½ teaspoon 3-4 times a day
  • can be taken directly under the tongue and held in mouth for awhile and then swallowed.
  • can be placed in a small amount of water and swallowed
  • can be placed in a small amount of hot water, to evaporate off the alcohol.

Label and Date your final product.  Store in a dark place, out of direct sunlight.

  • use dandelion tincture with caution if you have gallbladder disease. 
  • Never use dandelion if you have an obstructed bile duct

Benefits of Dandelion Leaf

One of the main benefits of the dandelion leaf is the way it supports liver function.  Research has shown that dandelion leaf can promote healthy lipid profiles, reduced insulin resistance and suppressed fat accumulation in the livers of mice.  These benefits are likely due to the antioxidant content and the ability to calm systemic redness and irritation.

Some research suggests that dandelion leaf may protect the liver from acetaminophen toxicity.  Acetaminophen can produce oxidative stress which is especially hard on the liver.   Antioxidants like those within dandelion can be one of the best alternative therapies. 

Dandelion leaf can benefit the liver — and can also benefit other parts of the body:

  • Normal bile production supports efficient digestions which utilizes nutrients and purges toxins
  • Encourages fat metabolization, which helps achieve normal lipid levels
  • Helps to purify the blood.
  • Promotes normal blood sugar levels.

Dandelion leaf can be used as a green in salads, although it is bitter.  It is also offered in dried, loose leaf to be used as a tea. 

Plantain Salve


Plantain Salve

Plantain, is sometimes called the band-aid plant.  Plantain contains iridoids, which have a very soothing, anti-inflammatory affect on the skin.  It also contains aglycone and aucubigenin, which have antimicrobial properties and allantoin, which support skin healing. 

Plantain is helpful for:

  • bee/wasp stings
  • spider bites
  • mosquito and other bug bites
  • poison ivy / poison oak/ sumac
  • eczema
  • psoriasis
  • sunburn
  • diaper rash

Ingredients – makes about 1 cup

  • 1 cup fresh plantain leaves (from an area with no chemicals), chopped  – use only very dry leaves.
  • 1 ½ cups olive oil or melted coconut oil
  • 1 Tbsp + 1 tsp grated beeswax, tightly packed
  • ½ – 1 tsp tea tree essential oil, optional

Quick Version:

Harvest leaves on a dry, sunny day.  Pull off any distressed parts and brush off dirt.

Chop leaves or grind in a food processor.

Place leaves in a clean, dry pint mason jar and cover with oil.  Oil should completely cover leaves.

Place a kitchen towel in the bottom of your crockpot and place jars inside.  Add enough water to cover about half the jar.  Set crockpot to lowest setting for 12-24 hours.

If desired, give the oil a quick swirl with an immersion blender to release more of the plant into the oil. 

Strain the oil through cheesecloth or a fine mesh sieve.  Let the oil sit for several hours.  If there is any water in the oil, it will collect in the bottom of the jar.  Removing water extends the shelf live of the salve.

Gently heat the beeswax in a double boiler.  When it is melted, add the plantain oil – taking care not to pour in any of the water that may have collected in the bottom of the jar.

Stir until thoroughly mixed.

If adding essential oils, wait until the mixture has cooled a bit and then stir them in.

Pour salve into clean, dry container and allow to cool. 

Slow Version:

Harvest leaves on a dry, sunny day.  Pull off any distressed parts and brush off dirt.

Chop leaves or grind in a food processor.

Place leaves in a clean, dry pint mason jar and cover with oil.  Oil should completely cover leaves with room for the leaves to expand a bit and go to the top of the jar.

Let jar sit for 4-6 weeks at room temperature.

Strain the oil through cheesecloth or a fine mesh sieve. 

If there is any water in the oil, it will collect in the bottom of the jar.  Removing water extends the shelf live of the salve.

Gently heat the beeswax in a double boiler.  When it is melted, add the plantain oil – taking care not to pour in any of the water that may have collected in the bottom of the jar.

Stir until thoroughly mixed.

If adding essential oils, wait until the mixture has cooled a bit and then stir them in.

Pour salve into clean, dry container and allow to cool.

Label and date the salve.

This comprehensive information on dandelion and plantain medicine is one example of the wonderful resource  the 500-Hour Five Element Shiatsu Program is to the Karuna community. Another great resource are the Shiatsu clinics coming up this August, September and October. Practitioners in the Shiatsu Certification Program will be offering 45 minute full body treatment for $25! For more information and to reserve a session click here


The Metal Element

Saturday, September 27th, 2014


This month Karuna’s 500-hour Five Element Shiatsu training focused on The Metal Element, Jin.  Jin represents Autumn, and much like the harvest season, Jin’s characteristics are of decline but also of substance, strength and structure. The Metal Element is associated with the emotions of grief and sadness and also courage and dignity. In the body the metal element represents the lungs and large intestines. In a post about Autumn and The Metal Element from Elements of Healing,  acupuncturist Scott Molan writes:


“The Metal element has the quality of contraction.  In its natural state Metal is hard and was used as the most exterior part of one’s clothing in the form of armor.  However, if heated up, it could be shaped and molded to make shields, swords etc.  This element is also related to minerals that are born out of the earth and infuses life to water as it flows over the ground.

The lungs and large intestine organs are associated with the metal element according to Chinese medicine and acupuncture.  These two organs in many ways have the same resonance and qualities as described above.  The lungs are similar to a bellows, in that they expand when air is brought in and contract when releasing carbon dioxide.  This is similar to the expansion and contraction that is seen in the element metal.  Likewise, the large intestine contracts (peristalsis) in order to empty, hopefully on a daily basis.  These two organs are considered our armor in many ways and like metal armor, are the most exterior of our organs, being directly connected to the outside environment.

One of the most important lessons that the metal element can teach us is in letting go.  We learn this lesson from the lungs and large intestine.  We can take a breath in and it nourishes us with needed oxygen, but we can not hold the breath for very long.  Eventually we must let go of that air, to make room for more as our body utilizes what it has just taken in.  Similarly the large intestine needs to let go of what it is holding so we can eliminate what we don’t need.”

The transition of the seasons can be quite challenging on our respiratory systems. Supporting faculty Chris Marano of Clearpath Herbals provided information on treatment of lung disharmonies with herbal remedies. Along with herbal supplementation, Chris recommends we:

  • Avoid foods that congest lungs, including refined sugar, refined carbohydrates, dairy, and any food to which there is a food sensitivity;
  • Utilize foods that counteract the energetics of the Lung invasion, e.g. cooling foods for hot invasion, warming foods for cold invasion, mucilaginous foods for dry invasion;
  • Steam inhalation (with herbs and/or appropriate essential oils) are useful;
  • Herbs in general include those lymph tonics, antiviral herbs, antibacterial herbs, antiseptic herbs, expectorant herbs, herbs that drain Damp-Heat (as from Intestines).
  • Important either to use herbs that do not amplify but counteract the energetic nature of the Lung invasion, or to temper the energetics of an herb chosen with others that balance the energetics.
  • Foods that strengthen Deficient Lungs include decongesting proteins and naturally sweet foods, including organically raised, grass fed meats, especially lamb, root vegetables and squashes, high in assimilable complex carbohydrates and beta-carotene, super-foods and mineral-salt rich foods (especially if they have a mucilaginous component), such as sea vegetables, spirulina, chlorella, dark green leafy vegetables and wild greens. Also cooked members of the onion-garlic family, including chives and scallions.

Additionally Chris prepared a lung health tincture with herbs grown locally. Here is a list of herbs that are beneficial to lung health and function.




Adaptogens: herbs and mushrooms that help body and mind adapt to stressors of all kinds, and also replenish the Core (Chinese Kidneys). All help the Lung yin and Lung qi, and many help the Lungs more specifically. Examples include American Ginseng, Ashwagandha, Astragalus, Codonopsis, Cordyceps, Eleuthero, Ginseng, Licorice, Reishi, Rhodiola, Schisandra. These are all major Lung medicines.

Andrographis: Clears Heat, Dries Dampness; antiviral, antimicrobial, antiseptic, treats Lung EPI with heat, including wide range of Lung conditions, sore and swollen throat.

Chickweed: Clears Heat, Dislodges Phlegm; demulcent, nutritive, heals tissue, moistens mucosa, loosens hot-dry phlegm.

Chinese Asparagus (Tian men dong): Moistens Lungs, Clears Lung Heat; antibacterial, treats Dry Lung patterns including dry mouth, thick stuck sputum, weak lungs, TB, strep.

Echinacea: Clears Heat, Releases Exterior; treats acute respiratory EPIs, allergies, strep, stimulates surface immune system.

Elecampane root: Redirects Qi Downward, Expels Phlegm; treats hot congested lungs, wheezing, copious clear or white phlegm, acute and chronic illnesses, congested Lungs, wheezing.

Fenugreek: Strengthens Lung Yin, Moistens Lungs, Transforms Phlegm; treats deficiency, wheezing, dry cough.

Garlic: Disperses Cold and Phlegm, Releases Exterior; antimicrobial, treats EPIs broad range, Damp-Cold painful chest distention from congealed cold phlegm, including wheezing.

Ginger: Lungs, Transforms Phlegm, Rescues Devastated Yang; treats Cold Lung disorders with congestion, weakness, lethargy, thin, watery phlegm. Releases Exterior,Promotes Sweating, Disperses Cold, Stops Coughing, Invigorates Wei Qi; treats colds, flu, Cold-Damp Wind-Cold EPIs, sweating with no improvement, cute and chronic coughing (infections and emphysema.

Ginkgo: Astringes Lung Qi, Strengthens Lung, Stops Pain; treats wheezing, cough, “Kidneys Cannot Grasp Lung Qi.”

Golden Seal: Clears Heat, Drains Fire; antibacterial, antiseptic, treats EPIs and chronic respiratory infections, with fever, irritability, thirst, cough, thick yellow phlegm, refrigerant in fever management, antibacterial, including sinusitis, pharyngitis, thrush, bronchitis, strep, tonsillitis, sore throat.

Ground Ivy: Clears Heat, Transforms Phlegm; expectorant, antiseptic, resolves congestion, treats colds, flus, bronchitis.

Horehound: Clears Phlegm; excellent expectorant.

Hyssop: Wind, Clears Phlegm; decongestant, expectorant, antiviral, antibacterial, treats Hot or Cold EPI, allergies.

Irish Moss: Clears Heat, Transforms Phlegm, Builds Lung Yin; demulcent, nutritive, soothes and heals dried, damaged tissue, lung heat with difficult expectoration; swollen glands.

Lobelia: Dispels Wind, Drains Dampness; antispasmodic, stops coughing, wheezing, spastic cough, asthma, also clears floating edema.

Marshmallow root: Moistens Lungs; stops Dry Cough, soothes and heals damaged, irritated, ulcerated tissue.

Mullein: Relaxes and Tones Tissue, Expels Phlegm; astringes and soothes tissue, mild expectorant, treats broad range EPIs.

Nettles: Strengthens Tissue, Nourishes Lung Blood; nutritive tonic, strengthens mucosa.

Ophiopogon/Turf Lily (Mai men dong): Moistens Lungs, Stops Coughing, Nourishes Yin; useful when Lung Yin has been injured, dry cough, thick sputum difficult to expectorate.

Plantain: Moistens and Astringes Tissue, Transforms Phlegm; soothing, mild expectorant, stops bleeding, rebuilds tissue.

Platycodon/Balloon Flower (Jie geng): Disseminates Lung Qi, Expels Phlegm, Specific Harmonizer; treats Wind-Heat or Wind-Cold coughs, Lung abscesses, loss of voice, redirects effects of herbs to lungs and head.

Propolis: Clears Heat, Tones Tissue; antiseptic, astringent, expectorant, treats infections, allergies, strengthens voice.

Slippery Elm: Moistens Lungs, stops Dry Cough, soothes and heals damaged, irritated, ulcerated tissue.

Solomon’s Seal: Moistens and Strengthens Lungs; treats dry, unproductive coughing from Lung Qi and Yin deficiency, wheezing, TB, chronic bronchitis.

Spilanthes: Clears Heat, Releases Exterior; antimicrobial, antiseptic, treats acute respiratory EPIs, allergies, strep, stimulates surface immune response.

Thyme: Clears Heat, Moves Phlegm; antimicrobial, expectorant, antiseptic, treats Cold-damp Lung EPIs, bronchitis, pneumonia.

Wild Cherry: Tones Tissue, Transforms Cough; astringent, antispasmodic, treats coughing, asthma, allergies, weakened tissue.


Eileen Muir provided two recipes to nurture the lungs, detox for respiratory and intestinal health, and to savor in this season of amazing harvest and fecundity:

Roasted Root Vegetable Soup for Nourishment












All ingredients should be organic.

  • ½ head of garlic
  • 1 onion
  • 1 large parsnip
  • 1 leek
  • 1 sweet potato
  • 1 cup butternut squash, cubed
  • 1 nice, big, fat beet
  • 1 carrot
  • 3 inches of daikon
  • splash olive oil
  • 1 tsp. cumin
  • 1 pinch cayenne pepper (to tatse)
  • approx. 10 leaves basil
  • 1 sprig rosemary
  • 1 handful thyme
  • 2 bay leaves
  • approx. 1.5 pints water
  • salt and pepper to taste


Preheat the oven to 400 degrees Fahrenheit.  Chop all root vegetables into large cubes.  Splash with olive oil, cumin, and cayenne.  Roast in the oven for 35 minutes.  Bring about 1.5 pints of water to a boil in a large pot.  Add roasted vegetables to pot and cook 5 minutes.  Add all of the herbs to pot and simmer until cooked.  Remove the bay leaves.  Add salt and pepper to taste.  Pulverize the soup (in a blender, with an immersion blender, etc.).  Eat.  Yum!


Fall Detox Smoothie












All ingredients should be organic.

  • 1 cup green grapes
  • 1 green apple
  • 1 pear
  • 2 cups curly and Italian parsley
  • 5 leaves kale
  • 1 big, fat cucumber
  • 1 tsp. chia seeds (pre-soaked)
  • 1 tsp. hemp seeds (pre-soaked)
  • 1 pinch cayenne pepper
  • juice of 1 lemon
  • juice of 1 lime
  • 1 pint water
  • maple syrup to taste (I like 1 tbsp.)


Blend all ingredients and enjoy!  Yummy!


It Don’t Mean a Thing if It Aint Got That Jing

Tuesday, July 22nd, 2014

Karuna’s 500-Hour Five Elements Shiatsu Certification Program just commenced its third weekend training. The focus of the training was on the Traditional Chinese Medicine (TCM) concept of Jing. Jing, the Water element, is stored within the kidneys and “is said to be the material basis for the physical body and is yīn in nature, which means it nourishes, fuels, and cools the body…Jīng is also believed by some to be the carrier of our heritage (similar to DNA )” (1) Considered highly important for longevity, “one is said to be born with a fixed amount of jīng (pre-natal jīng, also sometimes called yuan qi) and also can acquire jīng from food and various forms of stimulation (exercise, study, meditation.)” (1) In addition to shiatsu technique focused specifically on promoting the generation of Jing, supporting faculty member Chris Marano of Clearpath Herbals lectured on indigenous species of herbs that offer medicinal properties that promote the balance,  health and generation of Jing. In tandem with Chris’s teachings, students were given a recipe for a “Summer Jing Smoothie” and a “Jing Energy Bar”, both concocted by Eileen Muir. Here are the recipes!

Summer Jing Smoothie
Makes 4 Servings
All ingredients should be organic.
• 3 cups coconut water
• 1⁄2 cup blueberries
• handful goji berries
• 1⁄2 apple
• 1 inch ginger root
• 4 kale leaves
• 6 mint leaves
• 2 tbsp dried nettles
• handful walnuts
• 1 tsp chia seeds
• 1 tsp black sesame seeds
• 1 tbsp. flax oil
• 1 tsp hemp powder
• 1 tbsp dark green powder
• 1 tsp maca powder
Blend and enjoy!
Jing Energy Bars
Makes 2 Servings
All ingredients should be organic.
• 1⁄4 cup walnuts
• 1 oz. raw coconut butter
• 1 tbsp raw blue agave nectar
• 1 tbsp raw black sesame seeds
• 1 tbsp raw sunflower seeds
• 1 tbsp raw pistachios
• 2 tbsp raw goji berries
Pulverize all the nuts and seeds in a suribachi or mortar & pestle. Mix these with the
remaining ingredients and squish them into the shape of an energy bar!
It don’t mean a thing if it ain’t got that Jing – Chris Marano


Friday, September 20th, 2013

It’s harvest season! Yay! What a great time to ferment your vegetables!! Here is a good video on how easy it is!

Vegan Holiday Feast!

Tuesday, November 20th, 2012

Almond Nog
Soak 1 cup almonds 8 hours. Strain. Place in blender
Add 1/2 cup dates soaked for 30 minuets. Strain. Add to blender
Add 1/2 vanilla bean or tsp vanilla extract
1 tsp grated nutmeg
3 cups water
Blend, strain if you wish. Chill and enjoy.

Country Style Cashew Gravy
2 cups water
1/2 cup cashew
1 tbsp onion powder
1/4 tsp garlic powder
1/4 tsp salt
3 tbsp soy sauce or gomasio
1 tbsp nutritional yeast
1 tbsp cornstarch

Soak cashews 30 min. Strain. Add to blender. Add addition ingredients. Blend on high for 2 to 3 minuets. Pour into saucepan and cook on medium to high heat stirring constantly until thick. Serve over loaves, potatoes or biscuits.


Savory Shepherd’s Pie
Filling :
1 small or medium chopped onion
3 small carrots
1/2 cup spinach chopped
1 stalk celery chopped
1 large tomato chopped
2tbsp olive oil
1/2 cup cooked (or canned) lentils
1/2 tsp dried basil
1/2 tsp salt
1 tbsp soy sauce

3 medium potatoes chopped
1/4 cup soy milk
1tbsp butter or olive oil
Salt to taste

Optional layer of corn

Preheat oven to 350 *f. In medium pot of water, boil the chopped potatoes until they can be pierced with easily with a fork. In another medium saucepan, sauté the onions, carrots, spinach, celery and tomatoes in the oil. Once carrots are tender, add the mashed lentils, basil, salt and soy sauce. Stir and simmer without a lid until the liquid cooks off.

Meanwhile, in a food processor or a medium bowl, mash the potatoes, milk salt and butter with a masher. Set aside. Pour the veggie mixture into a lightly oiled pie plate and then layer the mashed potatoes over top.  Bake for 15 to 20 minutes. Makes 4 to 6 servings.

*Photo from

Recipes Contributed by Jamie Tancredi, Karuna Yoga Teacher.

Leek Miso Soup

Monday, November 19th, 2012

Leek Miso Soup from Wild Flavors by Didi Emmons

Makes 4 Servings

1 tablespoon extra-virgin olive oil

2 medium leeks, chopped into 1/2-inch pieces, green and white parts seperated

2 garlic cloves, minced

1 cup yellow split peas

2 teaspoons freshly minced ginger

1/2 teaspoon ground cumin

pinch ground cloves

1 cup chopped carrots, in 1/4-inch coins

2 heaping teaspoons mugi (barley) or soybean miso

Freshly cracked black pepper

4 handfuls chopped green herbs (such as arugula, chickweed, cilantro, mustard, or sprouts) or 1 tablespoon chopped rosemary  (optional)

1. Heat the olive oil in a soup pot over medium heat. Add white part of the leeks and the garlic. Cook until the leeks soften, about 5 minutes.

2.Add the yellow split peas, ginger, cumin, cloves, and 51/2 cups water. Bring to a boil, then reduce the heat and let simmer, uncovered, for 25 minutes. The split peas should still have some crunch.

3. Add the carrots and simmer another 3 minutes.

4. Add 1/2 cup or so more water if the soup has become too thick. Dissolve the miso in 1 tablespoon water and stir into soup along with the green parts of the leeks. Then remove pot from heat. Whisk in more miso and fresh cracked pepper to taste (be careful not to boil the miso; it will lose its health benefits.)

5. Serve the soup in big bowls topped with the chopped greens or herbs.

Fire Cider Recipe

Saturday, November 17th, 2012

Eileen’s favorite remedy, that she serves in her grandmother’s sherry glasses, part of her enjoyment is watching the blood rise to drinkers’ face and listening to their oo’s and ahh’s as they swallow it!

1 quart Organic Apple Cider Vinegar
1/2 cup Horseradish root grated
1/8 cup of Garlic chopped
1/2 cup of Onion chopped
1/2 cup of Ginger grated
1 tsp Cayenne
1 whole Lemon
1 tsp. Turmeric


1. Place all ingredients in a quart jar and  cover with Apple Cider Vinegar.
2. Cover tightly.
3. Steep for 8 weeks.
4. Strain into clean jar, or, if you like, enjoy unstrained. (more…)

Thanksgiving Recipe: Maple Squash or Pumpkin Pie

Friday, November 16th, 2012
Maple Squash or Pumpkin Pie
2 c. dry mashed organic squash or pumpkin
3 local eggs
1 and 1/3 c. maple syrup (or combine maple syrup and organic brown sugar)
2 t. cinnamon
1/2 t. ground ginger
1/4 t. ground nutmeg
dash of ground cloves
2 T. vanilla
1 – 1.5 c. soy creamer (or cream)
Blenderize all ingredients.
Pie Crust (from Tassajara Bread Book)
2 c. unbleached all purpose white flour or ww pastry flour
1/2 c. safflower oil
1/2 c. salt
1/2 c. cold water
While briskly stirring flour and salt with a fork, add oil a small amount at a time.
Continue stirring with fork while adding water until dough clings together (you may
not need all the water). Knead lightly. May be rolled out immediately.
This recipe makes one 9″ pie crust or two 8″ pie crusts.
Drape pie crust over pie pan and crimp edges.
Pour custard into unbaked pie shell and bake in preheated 350 degree oven for about 1 hour
and 15 minutes (or less).
Test to see if custard is done with a cake tester or knife: if it comes out clean, it’s just right.
Cool on a rack before serving. You may press small pieces of candied ginger
into the surface in a circle, when it cools–pretty!
If you don’t want the gluten, omit crust and pour custard into a 9″ pie pan and bake for
about the same amount of time, maybe a little less, testing as above.
Happy Thanksgiving!
Contributed by Susan Yard Harris, Karuna Yoga Teacher

Recipe: Goji and Chia Elixir of Life

Thursday, November 1st, 2012

Chia and Gogi drink

2 Tbsp Gogi Berries

2 Tbsp Chia Seeds

16 oz water (room temp or cool) or juice

Pour water or juice into a large jar or glass. Add goji berries and chia seeds and stir or shake immediately. Let mixture sit for at least 10 minutes*. Stir or shake again. Some of the chia may have stuck together, that’s ok. In the future the more you initially stir or shake the less the ingredients will stick together.

Drink and enjoy, and don’t forget to chew to help activate the digestive process!

*chia seeds need at least 10 minutes in liquid to activate, goji berries can be added at any point for desired consistency. This drink can be consumed several hours after it is mixed but consistency will change over time. Experiment with time to achieve your favorite consistency.

Originally used in the highest peaks of the Himalayan Mountains, Gogi berries have been used for thousands of years by traditional Chinese and Tibetan medicine. Known for their strength building qualities and properties associated with longevity, goji betties are also an excellent source of antioxidants, vitamin c and dietary fiber.

Chia has recently picked up popularity in the US and is considered to be one of nature’s most perfect foods. Originally grown in Mexico and Guatemala, chia is believed to have been cultivated by the Aztecs as a major food crop and was used to provide strength to warriors and as a medicinal to relieve joint pain. Chia seeds provide heart and brain health support and help to stabilize blood sugar levels. They can be used for their anti-inflammatory properties, assist in weight loss and appetite control, provide energy, and aid with detoxification and elimination of toxins. They are a high quality source of protein, fiber, antioxidants, Omega 3’s, iron, calcium, zinc and phosphorus.

“There are people in the world so hungry that God cannot appear to them except in the form of bread” –Mahatma Gandhi Take time this holiday season to feed someone and support your local community!

OmTat Sat

Jamie Tancredi, Karuna Yoga Teacher

Chia Cashew Tapioca Pudding with Fresh Fruit Garnish

Tuesday, March 13th, 2012

Chia Cashew Tapioca Pudding with Fresh Fruit Garnish

  • ½ Cup Raw cashews (let soak for 30 minutes)
  • 1 ½ Cups Water
  • 1 TSP vanilla extract
  • 1/8 cup maple syrup
  • a pinch of salt

Blend ingredients together for a minute or two until well blended.

  • Add 4 ½ TBSP of chia seeds

Mix well & let sit for a few hours or overnight. Chill and serve with fresh fruit.

* Chia seeds are an excellent source of fiber, fatty acids, all essential amino acids, vitamins, antioxidants and are a complete protein. They are the richest source of vegetarian omega 3’s and fatty acids.

Cashews are a good source of minerals such as copper, magnesium, potassium, iron and zinc. They are also a good source of protein and monosaturated fats



Jamie Tancredi, Karuna Yoga teacher, vegan chef extraordinaire!