Frontal Step to Balance

Frontal Lunge

Quinoa, Mango & Black Bean Salad

The vibrant colors of this salad – orange, red, black and green signal that it’s loaded with phytonutrients, vitamins and minerals.  And since the dish features both quinoa (a vegan complete protein containing all the essential amino acids!) and black beans, it’s a vegan protein powerhouse.  Serve on a bed of romaine lettuce.

Ingredients:

• ½ cup Quinoa
• 1 cup Water
• ¼ cup Orange Juice
• ¼ cup Chopped Fresh Cilantro
• 2 tbs Rice Vinegar
• 2 tsp Toasted Sesame Oil
• 1 tsp Minced Fresh Ginger
• 1/8 tsp Salt
• Pinch of Cayenne Pepper
• 1 Small Mango (diced)
• 1 Small Red Bell Pepper (diced)
• 1 cup Canned Black Beans (rinsed)
• 2 Scallions (thinly sliced)
• 1 Heart Romaine Lettuce

Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes.  Add the 1 cup water.  Bring to a simmer then reduce heat to maintain the simmer.  Cover and cook until the quinoa is tender and the liquid has been absorbed, 12 to 15 minutes.

Meanwhile, whisk orange juice, cilantro, rice vinegar, toasted sesame oil, ginger, salt and cayenne pepper in a medium bowl.  Add mango, bell pepper, beans and scallions.  Toss to coat.

When the quinoa is finished cooking, add to the mango mixture and toss to combine.

Nutrition Facts:
# of Servings – 2
Calories (per serving) 421
Total Fat – 8 grams (15% from fat)
Protein 15 grams (14% from protein)
Carbohydrates – 75 grams (71% from carbs)
Fiber – 14 grams
Sugar – 21 grams
Cholesterol – 0 mg
Sodium – 378 mg
Potassium – 1180 mg

Side Iso-Ab or the Side Plank

Sagittal Step up to Balance

Sweet Rolled Flax Balls

Ingredients: 

• 1 cup flax seeds (ground)
• 1/2 cup sesame seeds (ground)
• 1/3 cup pumpkin seeds, chopped fine
• 1/2-3/4 cup raw honey
• 1/2-3/4 cup, shredded dry coconut
• cinnamon to taste
• 1/4 cup cocoa powder (optional)
• 2 Tbs chia seeds (optional)

Directions:

1. In mixing bowl, combine ground seeds with honey, coconut and cinnamon.
2. Roll mixture into small round balls or into longer log shape.
3. Pour cocoa powder onto plate and roll balls through it to give them a light dusting of cocoa.
4. Put in freezer
5. Remove from freezer about ten minutes prior to serving.  If in a longer log shape, slice into rounds using a serrated knife.