MINDFUL EATING: CHICKPEA FLOUR FRITTATAS (vegan, gluten free)



Mindfulness is all about being present and noticing your current experience. Mindful eating, then, means being fully aware of each bite you take, the sensations you notice, and really appreciating the food you eat. You can be mindful throughout the whole eating process- from shopping for ingredients, to cooking, and then enjoying the delicious meal you prepared for yourself. Here’s a healthy and delicious recipe provided by Emilie, a Sanctuary student and vegan chef extraordinaire, to help you cultivate this mindful eating practice!

Ingredients:

  • 3 cups assorted finely chopped veggies - ex: broccoli, corn, bell pepper, zucchini, spinach

  • ½ cup green onion, thinly sliced

  • 2 tablespoons extra virgin olive oil, plus additional oil for brushing muffin tins

  • 2 cups chickpea (garbanzo bean) flour

  • ¼ cup nutritional yeast

  • 1 teaspoon baking powder

  • 1 teaspoon sea salt

  • ½ teaspoon black pepper

Instructions:

  • Preheat oven to 400F. Combine chickpea flour, nutritional yeast, baking powder, salt, and pepper in a bowl with 2 ½ cups water. Whisk to combine, and set aside while preparing the veggies.

  • Heat olive oil over medium-high in a skillet. Add all chopped veggies to skillet (except for green onions) and cook until veggies cook down and begin to brown, about 7 minutes. Add green onions to skillet and cook 2 minutes more. Season with salt and pepper to taste and remove from heat.

  • Brush a standard sized muffin tin and one smaller, 6 muffin tin with olive oil. Divide veggie mixture between muffin cups by the heaping tablespoon. Divide any remaining veggies between cups. Using a ¼ cup measure, fill cups with chickpea batter. Use a spoon to gently stir each cup to ensure the batter gets under the veggies.

  • Bake for 30-35 minutes, until a toothpick inserted in center comes out clean and frittatas are beginning to brown on top. Remove from oven and allow to cool for 10 minutes (this allows the batter to set) before removing from tin and cooling on rack. Depending on your muffin tin, you may have to use a knife or offset spatula to gently loosen sides of frittatas before removing from tin.

  • Serve warm or allow to cool completely before storing in the refrigerator for up to 5 days. Frittatas can be reheated in the microwave but are best when warmed in the oven or toaster oven at 400F for 10 minutes.

SANCTUARY YOGA & MINDFULNESS

Sanctuary Yoga & Mindfulness is a healing haven in the heart of Center City Philadelphia. Our premier yoga studio offers weekly yoga & mindfulness meditation classes, as well as workshops and teacher trainings of the highest caliber. “Sanctuary Signature” yoga classes all place an emphasis on: excellence in alignment; thoughtful sequencing; inspiring & uplifting verbiage to support your body, mind and heart, allowing you to feel enhanced on every level. Each yoga class and yoga practice offered also contains 3-5 minutes of mindfulness meditation at its conclusion to further punctuate your profound experience during your time with us.

Our expert and exceptional teachers are highly trained, warm, and knowledgeable in areas of therapeutics, bio-mechanics, philosophy, meditation and so much more! All our classes are highly curated with an excellence in sequencing and intelligent alignment for the body; artful language for the mind; and inspiration for the heart. Come experience our amazing teaching tribe for yourself!


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