Liselotte Vaessen

Quinoa stew with black beans, sweet potato and grilled tomatoes
– 4 people

When cooked, quinoa becomes a thick soup.

Ingredients:

1.5 cup quinoa

1.1 liter vegetable stock

250 grams baby plum tomatoes

2 medium sweet potatoes (cut in 2cm cubes)

1 can of black beans

4 cloves of garlic

100 gram feta broken in chunks

2 teaspoons curry powder

3 teaspoons cumin seeds

2 teaspoons black mustard seeds

Salt and black pepper

A pinch of red chilli powder

Fresh basil

For yoghurt sauce:

150 ml quark or natural yoghurt

1/2 tablespoon of honey

1 dessertspoon mustard

1 finely chopped clove of garlic

A pinch of salt

 

How to prepare:

1) Put the quinoa in a pot, add the soup stock, and bring to boil.

2) Stir once in a while, so the quinoa doesn’t stick to the bottom, and you might have to add more liquid if it starts to dry up.

3) Add the sweet potato cubes and do not stir too much.

4) Then add the curry powder.

5) Pour a little oil in a frying pan and fry the tomatoes whole (without cutting them). Let them get a little burnt

6) Add the garlic and fry till golden brown only in the last minute.

7) Add some pepper, salt and some of the curry powder, and pour the contents into a bowl.

8) When the sweet potato and quinoa are cooked, and the quinoa has a porridge-like consistency, add the black beans from the can or jar for only a few minutes so that the colours are clean, and do not run or turn greyish.

9) Chop half the amount of basil finely and mix it with all the ingredients for the yoghurt sauce.

10) Serve the quinoa stew in a bowl with a few spoons of yoghurt sauce, topped with the fried tomatoes and sprinkle some basil leaves on top! Bon appetit!

Kidney poses

Come to sit on a thick blanket. Bring a bolster or a rolled up blanket behind you if needed. You can sit on the feet or place the feet next to you. Place the hands next to your hips. Lean on the hands and lift your tailbone forward. Bring your back to the bolster or rolled up blanket. If it feels to far away bring another pillow on top. Bring support for your head if needed. You should feel stretch on the top of your legs and on the inside. You will feel stretch along the front of your body. With strong pain in one place listen to the body and come out. Stay here for a minimum of 2 minutes. Slowly come out and lay down on your back.

Lying down on your back, bring your knees to your chest. Let the folded legs fall to the right, bring your knees towards the right shoulder and lay them on the ground turn your head to the left and spread your arms out on the ground. If your knees do not touch the ground place a pillow underneath them. Stay here for 2 minutes. Than repeat to the other side for 2 minutes.

Come up to sitting and stretch the legs forward, you might want to sit on a pillow to tilt your pelvis forward. Bring your upper body forward. By pain behind the knees put a pillow under the knees. You can also rest your belly or head on a pillow. You should feel stretch along the legs along the spine and pelvis. Stay here for 3 min. Don’t practice this with back problems like spondylitis or hernia.

Fold a blanket close to the wall keep a gap of 10 cm’s. Sit on the bolster or blanket on the short side of the pillow. Bring your hands behind on the ground and bring your whole pelvis on the pillow. Bring sitting bones in the gap of 10 cm and legs up the wall, this is a funny moment! But you will get there! Bring your legs vertically up lay your arms like in the picture. Stay for  5 minutes.