{"product_id":"the-21day-yoga-body-isbn-9780385347068","title":"The 21-Day Yoga Body","description":"\u003cb\u003eAre you ready for a total body transformation?\u003cbr\u003e\u003c\/b\u003e\u003cbr\u003eIn \u003ci\u003eThe 21-Day Yoga Body\u003c\/i\u003e, renowned wellness warrior and lifestyle expert Sadie Nardini gives you a program to renovate your body, mind and spirit. This fast-acting program, based on Sadie’s potent inspirations, real-world recipes and unique Core Strength Vinyasa yoga style will turbocharge your results: speed up your metabolism, build lean muscle, and burn fat, all while building nutritional savvy and emotional strength. Designed to fit into your busy life, each day of the three-week plan includes a series of daily lifestyle tips, new-generation yoga poses (illustrated with step-by-step photos), breathing and meditation exercises, and nutrition tips and recipes (vegans, vegetarians and meat-eaters alike, welcome!). There's even wine! \u003cbr\u003e\u003cbr\u003eHere’s what results many people are getting in just 3 weeks:\u003cbr\u003e• A fun, fresh yoga practice that's based in cutting edge anatomy for the maximum safety, strength, flexibility, and mind-centering benefits for the time you spend on the mat. \u003cbr\u003e• More confidence, clarity of purpose, a renewed spirit and the ability to know yourself more deeply and act from your truth. \u003cbr\u003e• Daily guidance about how to approach your personal, life and relationship challenges—and totally rock them. \u003cbr\u003e• A daily meal plan that gives you a new, creative relationship with food and reveals how to eat fresh, whole—and fantastically well—for a lifetime. \u003cbr\u003e• Creative action steps to make all these great ideas a reality and create more success for you on all levels! \u003cbr\u003e\u003cbr\u003e So get ready to kick some asana, play while you learn, and create your most fit, fierce, and fabulous self ever!“Irreverent, but practical, Nardini enjoys a good steak and a glass of wine, as will readers who follow her program, if they so choose. She encourages readers to eat 80-percent whole and healthy, and the other 20 percent 'not so much.' With honesty, humor, and enthusiasm, Nardini takes a playful, yet energetic approach to strengthening and toning body, mind, and spirit.” \u003cbr\u003e—\u003ci\u003ePublishers Weekly\u003c\/i\u003eSADIE NARDINI is a renowned Ultimate Wellness and yoga expert and founder of Core Strength Vinyasa Yoga. \u003ci\u003eYoga Journal \u003c\/i\u003ecalls her \"a star instructor\" for her ability to make real transformation accessible on all levels. She lives and Oms in Brooklyn, New York, and regularly tours internationally to share her expertise.YOGA BODY BASICS\u003cbr\u003e\u003cbr\u003eHow Your Meal Plan Will Work Best\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eFOOD \u0026amp; DRINK\u003cbr\u003e\u003cbr\u003eBefore you move, on or off the yoga mat, it’s important to first fuel yourself properly to get the best results. The Meal Templates that follow give you the power to keep creating healthy meals as a lifestyle for a lifetime. I want you to learn through creative repetition and recipes-with-room how to make every meal work for you.\u003cbr\u003e\u003cbr\u003eAlso, you can mix and match any recipe within the week for which you’ve purchased the groceries from the Pantry Lists; so if you feel like the smoothie from Day 3 for lunch on Day 6, be my guest.\u003cbr\u003e\u003cbr\u003eAs long as you’re using fresh, quality ingredients and not veering wildly from the basic recipe (adding a cup of sugar and a bag of chocolate chips to the quinoa protein bars, for example, or eating from the Avoid List) you’re good.\u003cbr\u003e\u003cbr\u003eIf you’re eating out, try to approximate the types and sizes of meals on this program: fresh, whole foods; not a lot of sauces; and a mix of protein, complex carbs, and healthy fats. The Ingredient Templates that follow will give you some options.\u003cbr\u003e\u003cbr\u003eYou can always make more of any dish and take it to work the next day, too.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eA Word on Weight Loss\u003cbr\u003e\u003cbr\u003eThis is not a calorie-restricted, weight loss program. It’s sensitivity training for your palate, your body, and your health.\u003cbr\u003e\u003cbr\u003eWhen you eat a whole-food diet and eat just until you’re satisfied, not stuffed, you are not likely to gain--or sustain--unhealthy amounts of weight. Many people tell me they lose excess weight naturally on this program, although losing weight just to be skinny is never my aim. It’s my intention to make you fit, strong, energetic, and “belly-happy” at your body’s natural set point--not imbalanced on either side of the scale.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eDefinition of Food Types\u003cbr\u003e\u003cbr\u003ePROTEIN: lean meats, beans, lentils, quinoa (a high-protein seed), organic tofu, seitan, tempeh, nuts, and nut butter (cashew, almond, peanut, sunflower)\u003cbr\u003e\u003cbr\u003eWHOLE-FOOD GRAINS: any whole rice (brown, red, black), quinoa (technically, a seed), amaranth, Kamut, barley, buckwheat, millet, rolled oats, oat groats, spelt, wheat berries, and teff\u003cbr\u003e\u003cbr\u003eSALAD GREENS: spinach, arugula, romaine lettuce, red leaf lettuce, Bibb lettuce, watercress, kale, mixed wild greens\u003cbr\u003e\u003cbr\u003eCOOKING GREENS: spinach, arugula, kale, collard, Swiss chard, dandelion, cabbage, beet greens, escarole\u003cbr\u003e\u003cbr\u003eHEALTHY FATS FOR COOKING: extra-virgin olive oil, canola oil, extra-virgin coconut oil, flaxseed oil, avocado oil, organic butter\u003cbr\u003e\u003cbr\u003eHEALTHY FATS: all the fats just listed, plus nut oils (like hazelnut or pumpkin seed), fish oil, actual avocado, all nuts, seeds (like pumpkin or sunflower), and limited amounts of eggs and aged or organic cheese\u003cbr\u003e\u003cbr\u003eALTERNATIVE MILKS: coconut, almond, oat, hemp, rice, soy; if you drink animal milk, ensure that it’s growth-hormone-free and preferably organic\u003cbr\u003e\u003cbr\u003eFRUIT: fresh or dried, unsulfured, unsweetened fruit of any variety\u003cbr\u003e\u003cbr\u003eDAIRY: organic cheese, fresh or aged (limited amounts) and yogurt. If you’re lactose intolerant, goat’s milk or aged cheeses are often easier to digest\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eGeneral Meal Guidelines\u003cbr\u003e\u003cbr\u003eMost meals, drinks, or snacks optimally should include:\u003cbr\u003e\u003cbr\u003eprotein\u003cbr\u003e\u003cbr\u003ewhole-food, complex carbohydrate (vegetables, fruit, beans\/legumes, whole grains)\u003cbr\u003e\u003cbr\u003ehealthy fat\u003cbr\u003e\u003cbr\u003efun, inspiring stuff, such as a sprinkle of cheese or the aforementioned chocolate chips\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eMenu Basics: Creating Your Meals \u0026amp; Drinks\u003cbr\u003e\u003cbr\u003eThese are suggested ways to compose different drinks or dishes; a road map of what you might put in each type of meal as you move through the 21 days.\u003cbr\u003e\u003cbr\u003eFRESH JUICES: I didn’t mention many of these, since we’re trying not to break your bank. But if you can get a juicer or go to a local juice bar, I highly recommend it. You can also throw these ingredients into a blender; you’ll get a more smoothie-like texture, or you can strain the mixture. Fresh fruit and vegetable juice is an amazing meal or snack substitute to give your body the enzymes and nutrients it needs to heal and cleanse. If you juice, here are some of my favorites blends.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eA Note About Fresh Juices: As full of goodness as fruit and sweeter veggie juices are, they can still cause a blast of blood sugar and insulin into the system. Drink them in moderation, or, optimally, balanced with fats, fiber, and protein, as in a smoothie.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eEYE GLASS (great for vision): beet, carrot, orange, mint\u003cbr\u003e\u003cbr\u003eGREEN GODDESS (a detox-o-rama): cucumber, spinach, kale, celery, lemon, apple\u003cbr\u003e\u003cbr\u003ePURPLE PASSION: blackberries, raspberries, beet, blueberry, apple\u003cbr\u003e\u003cbr\u003eORANGE YOU HEALTHY: pineapple, mango, orange, a splash of lemon\u003cbr\u003e\u003cbr\u003eGREEN MARIA: green or red tomatoes, spinach, cilantro, black pepper or cayenne, a pinch of sea salt, lime; blend this one until pureed\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eIt’s hard to say how much you need, since fruits and veggies vary in size. Experiment until you hit the recipe that works for you, but, in general, choose from\u003cbr\u003e\u003cbr\u003e4 cups leafy greens\u003cbr\u003e\u003cbr\u003e1 to 2 medium-size pieces each of fruit or water-based veggies, like mango or cucumber\u003cbr\u003e\u003cbr\u003ea 1‑inch cube of peeled fresh ginger (optional)\u003cbr\u003e\u003cbr\u003epinch of spice: cinnamon, cayenne, salt, pepper\u003cbr\u003e\u003cbr\u003ehalf to a whole lemon or lime, squeezed\u003cbr\u003e\u003cbr\u003eIf you have a juicer (suggested), feed all veggie and fruit ingredients through it as usual, including the ginger. Add any lemon, spices, or seasonings at the end.\u003cbr\u003e\u003cbr\u003eIf you’re using a blender, peel any veggies or fruits that require it, like mangoes, oranges, and the like. Remove any hard pits. Chop everything into rough pieces. Put all the ingredients into the blender, and alternate blending on Low and High until pureed.\u003cbr\u003e\u003cbr\u003ePour the puree into a large microstrainer set over a bowl. Stir the puree periodically for a few minutes until juice collects in the bowl. You can also pour the mix into cheesecloth or a thin towel over a bowl, fold the towel edges over the mix, and squeeze the juice into the bowl. Pour into a glass over ice and drink up.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eSMOOTHIE BASICS\u003cbr\u003e\u003cbr\u003eYour goal is to see how many balanced nutrients and how much vitality you can fit into one glass, fast.\u003cbr\u003e\u003cbr\u003e2 cups fresh or frozen fruit\u003cbr\u003e\u003cbr\u003eice, if not using frozen fruit\u003cbr\u003e\u003cbr\u003e1 cup milk or alternative\u003cbr\u003e\u003cbr\u003e1\/2 cup filtered water or to desired consistency (I also recommend coconut water for added electrolytes)\u003cbr\u003e\u003cbr\u003e1 teaspoon honey or agave nectar (optional)\u003cbr\u003e\u003cbr\u003e1 tablespoon flax oil, if not including nuts\u003cbr\u003e\u003cbr\u003e1 to 2 cups spinach leaves or de‑stemmed kale\u003cbr\u003e\u003cbr\u003eprotein of choice (either 1 scoop of Vega One or other protein powder supplement, 1 tablespoon nuts or nut butter, 1 cup yogurt, or 1 cup silken organic tofu)\u003cbr\u003e\u003cbr\u003e1 capsule probiotics and\/or digestive enzymes (break capsule and shake into smoothie)\u003cbr\u003e\u003cbr\u003ePlace frozen fruit or fresh fruit and ice into the blender first. Add all liquids and then the rest of your ingredients.\u003cbr\u003e\u003cbr\u003eBlend on High for 30 seconds and then Low for 30 seconds, alternating until the desired consistency is reached. Pour into a tall glass and serve.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eFRICKTTATA BASICS\u003cbr\u003e\u003cbr\u003eServes 4, or 1 with leftovers\u003cbr\u003e\u003cbr\u003eOtherwise known as a frittata, this one’s so frickin’ fast I had to rename it. You’ll get a whole lot of nutrition in not a lot of time, including an optimal balance of fats and protein from eating the whole egg, not only the white. You can mix and match the ingredients you like, and if you don’t have fresh herbs, use a dash of dried. Save some and eat it cold or reheat in an olive-oiled pan on medium heat for a quick meal or snack.\u003cbr\u003e\u003cbr\u003e8 organic eggs\u003cbr\u003e\u003cbr\u003e1\/2 cup grated or crumbled cheese\u003cbr\u003e\u003cbr\u003e3 large fresh basil leaves, minced\u003cbr\u003e\u003cbr\u003e3 large fresh sage leaves, minced\u003cbr\u003e\u003cbr\u003e1 teaspoon minced fresh rosemary\u003cbr\u003e\u003cbr\u003e1\/4 teaspoon sea salt\u003cbr\u003e\u003cbr\u003e1\/8 teaspoon freshly ground black pepper\u003cbr\u003e\u003cbr\u003e3 tablespoons extra-virgin olive oil\u003cbr\u003e\u003cbr\u003e2 cups finely sliced or chopped mixed veggies of choice (try red bell pepper, red onion, green onion, spinach, asparagus tips, zucchini, sundried tomatoes)\u003cbr\u003e\u003cbr\u003e2 cloves garlic, minced (optional)\u003cbr\u003e\u003cbr\u003e1 tablespoon salsa, sour cream, or splash of hot sauce (optional)\u003cbr\u003e\u003cbr\u003ePreheat the oven to 400°F.\u003cbr\u003e\u003cbr\u003eIn a medium bowl, mix together eggs, cheese, herbs, and salt and pepper. In a medium ovenproof saucepan, heat oil on medium-high heat. Add veggies and garlic; and sauté until soft, about 6 minutes. Reduce heat to low.\u003cbr\u003e\u003cbr\u003ePour in egg mixture, and stir once to mix. Cook until frittata begins to set, about 2 minutes. Do not further scramble or stir. Place in oven; bake until just set, 7 to 9 minutes.\u003cbr\u003e\u003cbr\u003eSlide the frittata onto a platter. Cut into wedges and serve at any temperature with desired accompaniments. Keep the rest in your fridge, well-wrapped, for up to 3 days.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eSALAD BASICS\u003cbr\u003e\u003cbr\u003eA staple of any healthy diet, salads are invigoration in a bowl. Mix and match a variety of ingredients, and change them up each week to get the maximum benefits.\u003cbr\u003e\u003cbr\u003e2 to 4 cups organic salad greens\u003cbr\u003e\u003cbr\u003e2 cups fresh chopped veggies of choice\u003cbr\u003e\u003cbr\u003e1\/2 cup fresh or dried fruit\u003cbr\u003e\u003cbr\u003e1\/4 cup nuts\u003cbr\u003e\u003cbr\u003e1\/4 cup organic cheese\u003cbr\u003e\u003cbr\u003e1\/2 cup dressing of your choice (see recipes that follow)\u003cbr\u003e\u003cbr\u003epinch fresh cracked black pepper, or to taste\u003cbr\u003e\u003cbr\u003ePlace all ingredients except dressing and pepper in a medium bowl. Toss lightly to mix.\u003cbr\u003e\u003cbr\u003eServe on a separate plate or bowl, and drizzle with the dressing here, not in the mixing bowl. Add pepper to taste. Nondressed leftovers (dressing wilts the lettuce) will keep longer in the fridge.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eHere are five of my go‑to dressings.\u003cbr\u003e\u003cbr\u003eCARROT-MISO-GINGER DRESSING\u003cbr\u003e\u003cbr\u003eThis miso-based, nutrition-and-digestive-enzyme-packed dressing can be used over salads, rice, and veggie dishes, and even as a sandwich spread. It’s so good, I’d take a bath in it if I could.\u003cbr\u003e\u003cbr\u003e4 tablespoons rice vinegar\u003cbr\u003e\u003cbr\u003e4 tablespoons water\u003cbr\u003e\u003cbr\u003e3 tablespoons white miso paste\u003cbr\u003e\u003cbr\u003e1 carrot, chopped into medium pieces\u003cbr\u003e\u003cbr\u003e1 teaspoon peeled, chopped fresh ginger\u003cbr\u003e\u003cbr\u003e1 teaspoon chopped garlic\u003cbr\u003e\u003cbr\u003ePlace all ingredients in a blender. Blend on High for 20 seconds and then Low for 20 more seconds, or until the desired consistency is reached.\u003cbr\u003e\u003cbr\u003ePour into a serving container. Store any extra in the fridge in a sealed container. Keeps for a few days.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eBADASS BALSAMIC VINAIGRETTE\u003cbr\u003e\u003cbr\u003eThis was the first dressing I learned to make, and I still use it constantly.\u003cbr\u003e\u003cbr\u003e1\/2 cup extra-virgin olive oil\u003cbr\u003e\u003cbr\u003e1\/2 cup balsamic vinegar\u003cbr\u003e\u003cbr\u003e1 teaspoon mustard\u003cbr\u003e\u003cbr\u003e1 clove garlic, crushed\u003cbr\u003e\u003cbr\u003eSea salt and freshly ground black pepper to taste\u003cbr\u003e\u003cbr\u003eOptional: 1 teaspoon honey or 1 teaspoon minced fresh rosemary or 1 teaspoon minced scallions and 2 teaspoons grated Parmesan cheese\u003cbr\u003e\u003cbr\u003eWhisk together all the ingredients in a measuring cup or small bowl. Or put all the ingredients into an almost empty mustard jar and shake vigorously. Store leftover dressing in a sealed container in the fridge. Keeps for up to a week.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eCREAMY GARLIC DRESSING\u003cbr\u003e\u003cbr\u003eThis creamy delight also serves as a dip for raw veggies or can be poured over any skillet salad or quinoa\/rice bowl dish. Plus, it’s vegan, so it’s perfect for those who are dairy- and egg-free or lactose intolerant.\u003cbr\u003e\u003cbr\u003e1\/3 cup cashews\u003cbr\u003e\u003cbr\u003e2 cups filtered water\u003cbr\u003e\u003cbr\u003ejuice of half a lemon\u003cbr\u003e\u003cbr\u003e1 tablespoon wheat-free tamari or soy sauce\u003cbr\u003e\u003cbr\u003e1 tablespoon minced fresh dill or parsley (optional)\u003cbr\u003e\u003cbr\u003e2 cloves garlic, minced\u003cbr\u003e\u003cbr\u003ePlace the cashews in small bowl. Pour the filtered water over them to just cover. Set a kitchen towel over the bowl, and let the cashews soak for at least as long as it takes you to prep the other ingredients or overnight in the fridge.\u003cbr\u003e\u003cbr\u003eBlend all of the ingredients on Pulse for 30 seconds or until smooth. Store the dressing in a sealed container in the fridge. Keeps for up to a week.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eROCKIN’ RASPBERRY VINAIGRETTE\u003cbr\u003e\u003cbr\u003eThis tangy, fruity dressing is a lovely addition to your salads, especially ones that contain nuts.\u003cbr\u003e\u003cbr\u003e1\/4 cup extra-virgin olive oil\u003cbr\u003e\u003cbr\u003e1\/4 cup apple cider vinegar\u003cbr\u003e\u003cbr\u003e1\/4 cup organic apple juice or cider\u003cbr\u003e\u003cbr\u003e2 tablespoons honey\u003cbr\u003e\u003cbr\u003e3\/4 cup raspberries (fresh or frozen)\u003cbr\u003e\u003cbr\u003ePut all liquid ingredients into a blender, and puree until smooth.\u003cbr\u003e\u003cbr\u003eAdd the raspberries last, and blend on Low to desired consistency. Store leftover dressing in a sealed container in the fridge. Keeps for up to a week.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e5‑MINUTE SHAKE ’N’ SERVE LIGHT VINAIGRETTE\u003cbr\u003e\u003cbr\u003eThis sweet-and-savory dressing contains heart-healthy olive oil, and the Dijon binds it perfectly for a smooth, tangy dressing.\u003cbr\u003e\u003cbr\u003e1\/2 cup red wine vinegar\u003cbr\u003e\u003cbr\u003e1 1\/2 cups olive oil\u003cbr\u003e\u003cbr\u003e1\/2 teaspoon sea salt\u003cbr\u003e\u003cbr\u003e1\/2 teaspoon honey\u003cbr\u003e\u003cbr\u003e1\/4 teaspoon black pepper\u003cbr\u003e\u003cbr\u003e1 teaspoon Dijon mustard\u003cbr\u003e\u003cbr\u003e1\/2 clove garlic, crushed\u003cbr\u003e\u003cbr\u003e1\/2 teaspoon fresh rosemary, minced\u003cbr\u003e\u003cbr\u003e1\/4 cup grated Parmesan cheese\u003cbr\u003e\u003cbr\u003eCombine all ingredients in a Mason or other glass jar with a screw‑on lid. Immediately before serving, tighten lid and shake vigorously until entirely mixed. Keeps for 4 days in the fridge.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eGRAINS BASICS\u003cbr\u003e\u003cbr\u003eSADIE’S RICE COOKER CASSEROLE OR SKILLET SALAD\u003cbr\u003e\u003cbr\u003eI designed the following two dishes to give you the maximum nutrition in the minimum amount of cooking time. It’s fun to play with the ingredients, so mix and match as you wish to create your own signature favorites.\u003cbr\u003e\u003cbr\u003eI love my rice cooker, and I suggest you get one, because it multitasks so many meals, but you can do these on your stove, as well.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eThe Beautiful Body Bowl (uses a rice cooker)\u003cbr\u003e\u003cbr\u003e1\/2 cup quinoa or other grain\u003cbr\u003e\u003cbr\u003e1 1\/4 cups water\u003cbr\u003e\u003cbr\u003edash olive oil\u003cbr\u003e\u003cbr\u003e2 to 4 cups sliced, assorted veggies and protein\u003cbr\u003e\u003cbr\u003esea salt, pepper, or other seasoning to taste\u003cbr\u003e\u003cbr\u003eAdd the grain, water, salt, and oil to the bottom of the rice cooker and cook according to directions.\u003cbr\u003e\u003cbr\u003eAfter 5 to 10 minutes, add the protein to the bottom of the steamer tray, and then cover with veggies and set on top of the grain. Cover and let steamer cook until ready.\u003cbr\u003e\u003cbr\u003eWhen done, place some grain in a bowl, cover with the veggies and protein, and add any additional salt, pepper, or seasoning (for example, balsamic vinegar, hot sauce, dressing, olive oil, lemon). Stir together and enjoy.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eSkillet Salad (If you don’t have a rice cooker, use a pan!)\u003cbr\u003e\u003cbr\u003e1 cup grain of choice (I use wild or brown rice or quinoa)\u003cbr\u003e\u003cbr\u003efiltered water according to package directions\u003cbr\u003e\u003cbr\u003epinch of sea salt\u003cbr\u003e\u003cbr\u003e3 teaspoons olive oil\u003cbr\u003e\u003cbr\u003e2 cups mixed, chopped fruit, veggies, or nuts of choice (peas, raisins, dried cranberries, zucchini, mushrooms, onions, edamame beans, garlic, carrots, cashews, hazelnuts, almonds, walnuts, and pine nuts all work well)\u003cbr\u003e\u003cbr\u003e8 ounces protein of choice, sliced (I often use chicken sausage, tofu, or steak, or fry one egg in the middle of the skillet)\u003cbr\u003e\u003cbr\u003e2 cups cooking greens (optional)\u003cbr\u003e\u003cbr\u003eseasonings of choice (hot sauce, balsamic vinegar, any leftover salad dressing, sea salt, and pepper) to taste\u003cbr\u003e\u003cbr\u003eIn your pot, mix together your grain, water, and sea salt. Cook the grain according to the package directions.\u003cbr\u003e\u003cbr\u003eIn a sauté pan over medium-high, heat the olive oil until a piece of garlic thrown in sizzles. Add any garlic, onions next, and sauté until slightly brown. Add any other veggies, nuts, protein. Stir in any seasoning.\u003cbr\u003e\u003cbr\u003eSauté until protein browns and veggies are slightly soft. Add any greens on top, remove from heat, and cover for 1 to 2 minutes or until greens wilt.\u003cbr\u003e\u003cbr\u003eWhen the grain is cooked, place the desired amount into a bowl. Stir it together with some of the same seasoning that you used for the skillet mix.\u003cbr\u003e\u003cbr\u003ePlace desired amount of skillet mix on top of the grain or mix everything together. Garnish with more seasoning, and serve.\u003cbr\u003e\u003cbr\u003eI always make a little more than I need. You can store the extras in the fridge for up to 3 days, so you’ll have something ready-made when you’re busy (and hungry).Host of Veria TV's Rock Your Yoga","brand":"Harmony","offers":[{"title":"Default Title","offer_id":46301188653285,"sku":"NP9780385347068","price":17.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9780385347068.jpg?v=1767737970","url":"https:\/\/k12savings.com\/products\/the-21day-yoga-body-isbn-9780385347068","provider":"K12savings","version":"1.0","type":"link"}