• 1/2 cup water
  • 1/4 cup quinoa, rinsed (see Note)
  • 3 tablespoons extra-virgin olive oil, divided
  • 1/2 cup chopped red onion
  • 1 clove garlic, minced
  • 2 1/2 cups cooked pinto beans, well drained (see Tip)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground toasted cumin seeds (see Tip)
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons cornmeal, plus 1/3 cup for coating burgers
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • 6 whole-wheat hamburger buns, toasted
  • 6 lettuce leaves
  • 6 tomato slices
  • 1 ripe avocado
  • 2 tablespoons finely chopped fresh cilantro
  • 1 tablespoon lemon juice
  • 2 teaspoons finely chopped red onion
  • 1 clove garlic, minced
  • 1/8 teaspoon cayenne pepper, or more to taste
  • 1/8 teaspoon salt
  1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.
  2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.
  3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
  4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.
  5. Preheat oven to 200°F.
  6. Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.

Per serving : 412 Calories; 15 g Fat; 2 g Sat; 9 g Mono; 0 mg Cholesterol; 60 g Carbohydrates; 14 g Protein; 14 g Fiber; 502 mg Sodium; 764 mg Potassium, 3 carbs per serving


Power Drink

Serves 1.
The Power drink was first introduced to us by Dr. Kamlesh, reputed Ayurvedic Physician , who, for the past few years, has been teaching in our Centers and Ashrams the basic principles of Ayurveda (particularly of a balanced diet) for good health.
This very nutritious drink is a real tonic . Dr. Kamlesh recommends taking it as a breakfast. The almonds are said to be excellent for the brain. The dry fruits with provide you with plenty of energy to go through the morning. Soaking retains all their qualities while making them easily digestible.

5 almonds
1 big dry fig
1 or 2 dates; a few nuts (e.g. cashew or pistachios)
a few filaments of Saffron
a few drops of rose water

The night before, soak the almonds in one bowl and the rest of the ingredients separately. In the morning peel the almonds - this will be made easier after the overnight soaking. Take off the pit from the dates and mix all the ingredients in the mixer, adding the saffron, the soaking water and extra water if needed to adjust the consistency (it should remain quite thick). Add a few drops of rose water before serving.

Noodle Shiitake Soup

Inspired by the popular JapaneseMiso soup, this calls for Japanese rice seasoning. Select a vegetarian product. To complement this soup, serve hot green tea or sake, a light salad and green tea ice cream.

Serves 2
* 4 ounces dried Udon noodles
* 5 cups water
* 4 Tbs. red Miso paste or to taste, whisked with 2 Tbs. warm water
* 2 Shiitake mushrooms, rinsed and thinly sliced
* 1 large Daikon, grated
* 1/2 lb. silken tofu, drained and cubed
* 1/2 bunch watercress, well rinsed and tough ends trimmed
* 1 small sheet toasted Nori, cut into thin strips
* Vegetarian Japanese rice seasoning to taste
* Pinch Shichimi togarashi to taste

1. Bring large pot of water to a boil over high heat, and cook noodles for 4 to 5 minutes. Drain and rinse under cold water.

2. Bring 5 cups water to a boil over high heat. Slowly stir Miso mixture into water. Reduce heat to medium; add mushrooms.

3. When mixture returns to a boil, remove from heat and ladle soup into large soup bowls. Divide noodles, Daikon and tofu into equal portions; add to bowls.

4. Garnish with watercress leaves, Nori and seasonings to taste.



A yogic Diet is a Diet based on natural vegetarian foods that ease the flux of energy through the body and contributes on constantly detoxing it and rejuvenating its cells. It is based on aliments witch are easily digestible and assimilated by our system i.e Raw or mildly cooked foods, fruits, grains, sprouts, rice, teas, fresh juices, ..

A yogi in a stage of sadhana usually avoids garlic, onions, spices, fermented foods and caffeinated drinks as those aliments stimulates the mind and makes it difficult to be in a sattvic state and to be able to meditate easily.

Fried foods, junks, alcohol, chocolate and co are to put totally out of a yogic life as they affect the health, the body, the mood and most important the energy of a person.

Why Vegetarian ?

Vegetarianism reduces violence and suffering

Yoga is about surpassing the mind illusions of individualism in order to feel the oneness and interconnectedness of all beings .

"Beings" are not only humans : but "living beings" with 5 senses that can move,feel pain as much as we do, fear as much as we do, try to run away and avoid being hurt ot kidnapped....and yes as much as we do !

Ahimsa (non violence), and Astya (non stealing) are the most important Yamas or restrictions in the 8 limbs of ashtanga yoga cited by Patanjali, we have no right in harming or stealing from those beings as much as we have no right to harm humans .

We have no right to imprison those beings just because they cant talk, put them in boxes, steal their milk and eggs, steal their fur and kill them. They have the right to be free and happy as much as we do !

Vegetarianism is healthier

Science and evolution showed that all the vitamins and minerals provided by meat-fish-dairy eating is out there in vegetables, fruits and grains with a way healthier body assimilation ( as our intestines, unlike carnivores, are very long to cut off meat fibers and animal proteins) Nowadays poeple prefer to live on heavy drugs medications their entire lives, go through heart surgeries,
diabetes, high cholesterol problems, low energy or just end up dying suddenly from heart attacks : " but he didn't even smoke or drink : and he used to exercise every day ! what happened ?" wonder his pairs : well the reason is right here
in your plate : in a " delightful saignant" steak full of antibiotics and hormones !!

Vegetarianism heals earth

Here are some very interesting facts :

- The greenhouse gas quantity ejected in the air for animal raising is higher then all the transportsation gaz's emission .
- Animals raised in farms produce 130 times a higher waste then human beings witch most is very toxic as its based on hormones and antibiotics injections . This waste goes straight to the water creating therefore water pollution
- More then half of the water consumed in the US is for animal raising.
it takes 12 pound of grain to make 1 pound of beef ,it takes 100 pounds of fish to make one pound of beef too..
- Most of the deforestation is happening in order to create more lands to raise animals with herbicides, pesticides and GMOS
- One third of the fuel ( that has itself caused lots of wars) is used for machineries to raise animals.

" Meet your meat " (A Must see !)

Its easy to live in denial for others suffering and pain, be blinded and close our eyes to stay focused on our little individual selves..but unfortunatly others are here sharing the same breath :
"WE always tend to think that earth belongs to us" says beautifully Sharon Gannon in Yoga and vegetarianism (a must read ! ) ..BUT were not the only ones living here and we HAVE to respect that.

Here are some pictures found on different websites that show what happens before you get your Refined and confined Menus : and please DO NOT close your eyes and ignore it !
"Jambon de Parme" (ham)
"Steak au Poivre" ? ( pepper steak)
"Civet de Lapin" ??? (rabbit)

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Catherine Chidiac @catherinechidiac