Alternative

November 23, 2015

“Human energy is always in communion with heaven and earth in the alteration of exhalation and inhalation.”
~ From the book, Taoist Meditation: Methods for Cultivating a Healthy Mind and Body, translated by Thomas Cleary

Yoga practitioners and even those with a superficial knowledge of yoga are familiar with the term pranayama, referring to the various forms of breathing exercises that are part of most yoga classes.

The word pranayama is a compound Sanskrit word made up of prana, meaning life force (or breath) and ayama, meaning “to expand or extend”.  The word yama, which means “to restrain or control” is often mistakenly given as the second part of the word pranayama, causing many to incorrectly define the term as referring to “breath control”.  Although the compound form drops the extra “a”, the actual term is “prana-ayama” and means  “breath-expansion” or “life-force extension”.

Being open to alternate ways of thinking or of doing things is a way of expanding our minds and our experience of life.  These alternatives don’t have to mean big changes, they could be simple actions or meditations.  For example, an article in the April 26, 2013 issue of Psychology Today recommends squeezing a ball with your right hand to increase your memory and with your left hand to stimulate creativity.

Alternate Nostril Breathing (Nadi Shodhana, in Sanskrit), an equally simple yogic breathing exercise, can also be beneficial to both body and mind.  A quick search on Google Scholar provides the scientific back-up.  Practicing Alternate Nostril Breathing can help to balance the right and left brain hemispheres, reduce stress, reduce blood pressure, improve cardiovascular and respiratory function, memory function, performance of spatial tasks and even hand grip strength.

A few minutes a day helps to calm and benefit the mind and body and, best of all, it’s super simple to do.  Here’s how:

Alternate nostril breathing exercise (Nadi Shodhana):

Step one:  Use your thumb to close off your right nostril.

Step two:  Inhale slowly through the left nostril.

Step three:  Now close the left nostril with your ring finger and release thumb off right nostril.

Step four:  Exhale through your right nostril.

Step five:  Now inhale through your right nostril.

Step six:  Use thumb to close off right nostril.

Step seven:  Breathe out through left nostril.

Step eight:  This completes one round.

Step nine:  With your thumb still on the right nostril, you are back at step one of a new round.  Continue to step two, etc.

Start with 1 or 2 rounds and gradually increase, according to your comfort level.  Breathe slowly, deeply and fully.  Sit quietly for a few moments after you have finished.

Practicing on an empty stomach is preferred; so take a few moments to yourself and do some alternate nostril breathing before the family arrives for Thanksgiving dinner.

“Smile, breathe and go slowly”
~ Thich Nhat Hanh

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Need a veggie alternative to Turkey for your Thanksgiving dinner?  Portobello Mushrooms with Farro and Feta will have everyone giving thanks.

Portobello Mushrooms with Farro and Feta
These flavorful stuffed mushrooms would be a delicious main course alternative to Turkey for your veggie guests.  The filling by itself makes a scrumptious and nutritious side dish for the holidays or main dish the rest of the year.

3 tablespoons olive oil, plus more for brushing portobellos
2 cups thinly sliced cremini or button mushrooms
2 cloves of garlic, minced
1 tablespoon fresh lemon juice
1/2 teaspoon sherry vinegar or balsamic vinegar
1/4 teaspoon Spanish smoked paprika
1/8 teaspoon cayenne
Salt and pepper to taste
2 tablespoons chopped fresh Italian parsley
1 cup farro
1 & 1/2 cups vegetable, mushroom or chicken broth
2 tablespoons finely grated Parmesan cheese
4 oz tub of crumbled goat cheese, such as feta
1/2 cup toasted, unsalted sliced almonds
6 (4-inch) portobello mushrooms

Prepare mushrooms:
Heat 3 tablespoons olive oil in a large, heavy, non-stick skillet and sauté over high heat for about 2 minutes, stirring constantly.

Lower the heat to medium and add the garlic, sherry vinegar, lemon juice, smoked paprika, cayenne, salt and pepper.  Cook, stirring occasionally, for about 5 minutes or until the mushrooms have softened.  Add the chopped parsley.

Add the farro and stir until coated.  Add the broth and stir again.  Bring to a boil and stir once to make sure everything is evenly distributed.  Reduce heat to a simmer, cover pan and cook farro according to package directions, 20 minutes or so.  Check farro for doneness (tender, but with a nice bite in the center).  If farro is done and there is still a lot of excess liquid, stir uncovered for a minute or so to evaporate excess (a bit of liquid is o.k., as it will make for a creamy filling).  Stir in Parmesan, then feta and almonds.

While farro is cooking:

Preheat oven to 400°F

Line a 9 x 13-inch baking pan with parchment or foil (for easier clean up).

Clean portobellos and remove stems.  Brush surfaces with olive oil.  Sprinkle with salt and pepper.  Arrange gill side down and roast for 10 minutes.  Remove pan from oven and turn portobellos over.

Fill each portobello with some of the cooked farro mixture, mounding into a nice domed shape.  Bake about 10 minutes more, uncovered, until filling is heated through and cheese is melting.  Serve warm.

These are delicious as leftovers, reheated the next day.

Makes 6 stuffed portobellos (3 to 6 servings)

 

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