But if you aren’t a meat eater, the pickings can be slim (to none) at summer grill fests.  Believing there must be good alternatives, surely, we did some research. Low and behold we found a bevy of delicious, smoky and very bbq-esque alternatives for the vegetarians and vegans in the crowd. A few of our favorites are listed below…and who knows, with recipes this good we might convert a few meat eaters along the way.

Salsa: No BBQ (or, if you ask us, gathering of any kind) is complete without a few good appetizers, and this summer pico is one of our favorites.  Brought to us by brand ambassador and yogi Jo Beth Richards it takes a second to whip up, and can be added to a whole host of recipes:

Nothing says summer like a cook out, hanging out on the porch or patio enjoying the sweet night air with sweet friends! This Summer Pico is the perfect addition to any cookout, summer lunch, or just alone as a snack. Garnish a salad, place on tacos, eat with some yummy blue corn chips or just have a spoon full all to yourself! And it is SO easy to make…

Jo Beth’s Summer Pico

Ingredients:
1 pint cherry or grape tomatoes, quartered
½ of one large red onion, chopped
1-2 tablespoon olive oil
½ cup cilantro, chopped
Mix all ingredients in a large bowl & enjoy!

Grilled Veggies

Portobello mushrooms with their meaty texture and umami flavor are a favorite, along with artichokes, sunchokes, summer squash & zuchinni, onions, and orange, red and yellow bell peppers. Marinated in balsamic vinegar with fresh herbs, olive oil, sea salt and pepper, these are delicious grilled.  Or try pesto sauce–basil is the essence of summer after all!  For easy clean up and full flavor, use a zip-lock bag and mariante over night. We also like to cook pineapple on the grill. The sweetness is a perfect balance to the vinegar saltiness of the vegetables.

BBQ Bowl with Tofu:  We found this recipe on the Sweet Life, a great foodie blog full of easy tutorials, beautiful pictures (aka, food porn) and delicious recipes. The BBQ sauce recipe snagged our attention and several hours later we emerged with a long list of “must make” recipes.

Barbecue Sauce (adapted from Vegan Comfort Food by Alicia Simpson)

1/4 cup white onion, diced
1 tbsp olive oil
2 cups ketchup
1/2 cup molasses
2 tsp apple cider vinegar
1/4 cup vegan Worcestershire sauce
1 tbsp liquid smoke
pinch of cayenne
makes about 2 cups

Heat olive oil over medium heat. Add diced onions and saute until translucent. Let cool. Combine all the ingredients in a food processor or blender and puree until smooth. Store in the refrigerator.

Barbecue Tofu:
Cut tofu into 1” cubes and place in a shallow container. Add 1 cup of barbecue sauce and stir to combine. Allow tofu to marinate for at least 1 hour.

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. Remove tofu from excess barbecue sauce, saving extra sauce, and transfer to a small bowl. Add nutritional yeast and mix to coat. Place tofu on baking sheet and bake for 20 minutes. Remove from oven, flip tofu over, top with remaining barbecue sauce, and return to oven for another 10-15 minutes until browned and chewy.

Finally, prepare the bowl:
1. Heat up black eye peas in a saucepan over medium heat. Add about 1/4 cup barbecue sauce and stir to coat.
2. Steam kale until slightly soft. Mix with lemon juice, salt and pepper.
3. Assemble bowl by placing rice on the bottom. Top with black eyed peas, BBQ tofu, and steamed kale. Finish with a few slices of avocado.
4. Add extra barbecue sauce, hot sauce, or nutritional yeast to taste.

Cooking Tofu on the grill:
The last recipe called for baking the tofu, which is much easier than handling it on the grill.  Anyone who has tried it before will tell you that tofu and the grill rarely get along well. Tofu can break apart and make a big, burned mess. Not so yum. We found some tips for keeping your tofu together and avoiding a grill disaster.

• Prepare your barbecue with a non-stick cooking spray or by rubbing it with oil.
• Use firm, or if possible, extra firm tofu and always press it well before grilling.
• Freeze and then thaw your tofu. This will allow the tofu to absorb more of the marinade flavors.
• Marinate tofu in for at least 30 minutes before grilling. Try a zip lock bag in the refrigerator overnight.
• Use a little sugar to caramelize and give tofu a nice and crispy and crunchy on the outside (or try rice wine vinegar, honey or maple syrup in your marinade.)
• Use soaked bamboo skewers rather than placing your tofu right on the grill.
• Grill over a pre-heated grill for 6-7 minutes on each side, brushing occasionally with extra marinade.

Once you have grilled your tofu, try stacking it with some grilled vegetables and pesto.  Add mint for complete summer nirvana for the palate.

The marinade for this tower of veggie goodness includes: white wine vinegar, garlic, honey, salt and pepper and canola oil.

Recipe courtesy of Cookincanuk.com.

Voila, a vegan bbq is an oxymoron no more!
Tell us your grilling favorites in the comments section.  Try the recipes and let us know how they turned out.

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While Tough Mudder is a relatively new phenomenon, people have been running obstacle courses for centuries.  Once reserved for basic training in the military, people are now signing up to hurl themselves over walls, crawl through barbed-wire covered mud, and wade through swampy waters to test their mettle. The fastest growing demographic to join the trend are women.  Marie Claire Magazine notes that “women across the country are ditching their Pilates mats and Spinning shoes for this new hard-core workout craze” in the article Hit the Dirt: The Latest Workout Craze from the April 2013 issue. Intense 10 to 12 mile courses force participants to train for every likelihood including running, swimming, climbing, crawling and jumping. In some cases, even dodging live electric wires. Tough Mudder’s have to live up to the name of the race, if they hope to complete it in one piece.

Yoga has been practiced for a millennia, but in the past ten years it has gone mainstream. According to a recent Forbes Magazine article, about “20 million Americans over the age of 18 practiced yoga last year, or 8.7% of the adult population, up from 15.8 million in 2008…of those polled who didn’t currently practice, 44% said they’d like to, making them “aspirational yogis.” The business of yoga is growing fast, too. Americans are spending $10.7 billion a year on yoga classes and gear (pants, mats, bags, blocks), up 88% from 2008.” And with mounting scientific evidence points to yoga, and meditation, as a way to improve everything from anxiety and depression, to brain function, to flexibility and muscle tone, its unlikely that this growth trend will slow down anytime soon.

Jumping Shoes admittedly look a little unusual, but putting a spring in your step takes stress off your joints. Kangoo Jumps are boots with springs on the soles allowing you to jog or do aerobics, burning calories while being gentle on your body–think of them as shock absorbers for your feet.  (Note: if you are pregnant, have high blood pressure or balance problems, best to chose shoes without springs in them!)

Flywheel puts a high-tech spin and adds extra heat to your spin workout. Flywheel bikes have sensors that check how hard you’re working. Your name — and your stats — can be flashed on a large screen to compete against your fellow indoor cyclists. The Flywheel indoor cycling ride includes climbs and descents, while working arms with weighted bars. Pumping music and an instructor yelling out RPM’s and goals for your 45 to 60 minute workout keep the pace moving, and your heart racing.

Today there is something for everyone, even those who easily lose interest in a workout routine will find enough variety to keep them busy until…well, until the next spate of work out crazes hit the market.

What will you be trying next?  Share your favorite workout routine with us, old or new.

Meet Solow Guest Chef: Vavine “V” Tahapehi

Tell us a little about yourself:

I am a Venice-Beach-based Aussie foodie, and inventor of a food product called ”Cup Cup”. I also moonlight as a private chef and help out at my friends’ fantastic new restaurant, The Hart and the Hunter in the PaliHotel in Los Angeles.. I live with my Aussie musician husband–Matt Ellis (in whose band I also sing) and my rescue-mutt Banjo.  I grow my own herbs and vegetables and raise chickens for fresh eggs with yolks so orange you can’t believe it (we have seen them, and no, we can’t.) I worked for “Farmer of the Year” award winner James Birch, of Flora Bella Farm – a well known, organic farmer from Three Rivers, California, who provides most of the top-tier Los Angeles restaurants with produce. Under his mentor-ship I learned much about growing produce in California and volunteered in setting up school gardens.

Our little home in Venice is perpetually filled with good food, good music and good friends (not to mention the passing pot belly pig and gaggle of chickens.)

***

As a private chef, V has experimented with developing vegan versions of some of our favorite recipes for her clients.  Her banana bread is the best banana bread we have ever tasted (hands down–vegan or not) so we asked her (there was some begging) to share it with us.  Here is the recipe.  Try it out for yourself and let us know what you think (better yet, bring it over and we can share!)

V’s Banana bread:

Ingredients:
2 cups all-purpose flour
3/4 cup maple sugar
3/4 t. baking soda
3/4 t. salt
3/4 t. cinnamon
1/2 cup plain soy milk
1 t. apple cider vinegar
4 large, very ripe, mashed bananas
1/4 cup canola oil
2 T. maple syrup
1 t. vanilla extract
Crushed Marcona almonds

Preparation:
1. Preheat the oven to 350 F. Lightly spray dozen mini-muffin pans with oil. Should make four pans – or do in batches.
2. In a medium-sized mixing bowl, sift together the flour, sugar, baking soda, salt and cinnamon.
3. In a large mixing bowl, whisk together the soy milk and cider vinegar and let stand for 2 minutes, allowing time for it to curdle. Add the mashed banana, canola oil, maple syrup, and vanilla extract, whisking until well combined.
4) Add the dry ingredients to the wet, mixing until just combined.
5) Pour the batter into each muffin receptacle, just above 2/3 full.
6) Sprinkle crushed Marcona almonds on the top of each muffin batter.
7) Bake for about 35 minutes, or until a toothpick inserted into the center emerges clean. Allow the muffins to cool on a wire cooling rack for 20 minutes before serving.

*Black and white picture of V and Matt by Paddy Wilkins.

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Wake up your taste buds and welcome spring!  What are you making now that there are more fresh options available?  Share in the comments section below.

Ingredients:

For the Dressing:

3 tablespoons olive oil
3 tablespoons fresh lemon juice
1 teaspoon honey or agave nectar
1 clove garlic, minced
1 tablespoon finely chopped fresh basil
Salt and freshly ground black pepper, to taste

For the salad:

2 cups water
1 cup quinoa
1/2 teaspoon salt
2 teaspoons olive oil
1 small bunch asparagus, about 15 spears, cut into 1-inch pieces
1 tablespoon fresh lemon juice
1 cup frozen peas
1 avocado, chopped
Salt and freshly ground black pepper, to taste
1/4 cup chopped basil

directions:
1. In a small bowl or medium jar, combine the dressing ingredients. Whisk to combine or shake with the jar lid on tight. Set aside.

2. Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.

3. While the quinoa is cooking, cook the asparagus. In a large skillet, heat the olive oil over medium heat. Add the asparagus and fresh lemon juice. Cook until tender, about 5 minutes. Stir in the peas and cook for an additional 2 minutes.

4. In a large bowl, combine quinoa, asparagus, peas, and avocado. Pour the dressing over the salad and stir until well coated. Season with salt and pepper, to taste. Stir in the fresh basil and serve.

More from http://www.twopeasandtheirpod.com/

Spring is our time for renewal. Not only for our physical bodies, but also for our minds and spirits.
We prepare to let in the new and let go of the old. But first we must create space. It is a time for the recommitment to those intentions we set for ourselves only a few months ago, but may seem so hard to recall now.

A deep clearing of both our mental and physical storehouses is what is in order. We have had many experiences since the beginning of the year, but once we have assimilated, digested and gathered the nutrients or lessons from those experiences its time to let them go.  Here are some tips that can help you to purify, energize and activate:

REIGNITE YOUR INNER FIRE with the daily practice of Agni Sara. This practice takes less than five minutes a day. It engages the core, activates energy at the third chakra (our energy center that governs manifestation) keeps abdominal muscles tone and is extremely purifying. This video shows you how its done.

THE COMPANY YOU KEEP- It is said that we are the average of the three people that we spend the most time with. In short you are whom you associate with. If you have people in your inner circle that are always negative and telling you why you can’t achieve your goals it might be time to rethink how much time you spend with them. If you find yourself always giving in a relationship you might want to consider how that relationship is actually serving you. You might want to explore why you are attracting certain people into your life and reexamine some of your own beliefs about your self.

RECHARGE YOR INTENTIONS
If you have lagged off on your intentions reboot your with the practice of Yoga NIdra. Yoga Nidra is the practice of deep relaxation it is a great place for us to plant our intentions or sankalpa (the Sanskrit word for resolve or intention) This practice can be done at any time during the day including right before bed, where it will lead to a restful sleep. Listen to Tracee’s podcast as she walks you through a Yoga Nidra session.

FIVE MINUTES OF MEDITATION EVERY MORNING FOR 30 DAYS

Five minutes every morning isn’t a lot. In fact it could cost you a lot more if you don’t do it. Centering ourselves first thing in the morning allows us to move with more ease through our day. We experience less stress and more clarity. In short you will be more efficient and productive. To keep yourself disciplined start back from day one if you miss a day!
Listen to Tracee’s bliss meditation here.

REFINE YOUR DIET FOR 30 DAYS
If you currently don’t pay much attention to your diet, make a commitment to eat organic for the next thirty days. Try cutting out all sugar and wheat and see how you feel. If you are vegetarian try a vegan diet for 30 days. Always consult with your nutritionist to see what might work best for you.

CREATE A VISION BOARD

I used to think vision boards were really lame. Until I made one 12 years ago at the suggestion of someone who came to feng shui my home. I honestly forgot about it until a year later when I looked at it and realized that everything I can put on the board came to fruition. Including the car I wanted. Over the years I have learned a lot about setting and fulfilling intentions but a vision board is a great way to really get clear on how you would like your life to look. If you are ready to dive deep into intention setting read the book The Four Desires by Rod Stryker, and read my blog post on Creating a Treasure Map here.

MEDIA CLEANSE
Take 3 days to stay off of all social media, turn of the TV and set your away message on your email. Place your phone on do not disturb and let friends know that you will be unavailable for a few days. Once you tune out notice how much more time you have and can tune into your self. You may be surprised at how your priorities begin to shift regarding what and who you pay attention to.

If you just implement one of these practices you are bound to feel lighter, more positive, focused and ready for the rest of the year that lies ahead.
I’d love to hear how it goes!

Namaste,
Tracee

Tracee Stanley practices and teaches Tantric Vinyasa and Meditation in Los Angeles. She is inspired by her teachers Yogarupa Rod Stryker and Marianne Williamson (and the occasional Warm Uncle Eddie’s Molasses Cookies!) Her favorite words of wisdom?:
“Because you never stop… everyday you count. One day it’s your pleasures, the next your disappointments. Yet, a long time ago you knew that what your heart seeks is numberless. Just live, laugh, share and help all the other counters stop counting.” – Yogarupa Rod Stryker

Visit Tracee’s site here: WWW.TRACEEYOGA.COM

Spring Cleaning Chia Green Springtime Smoothie, with Jo Beth Richards
How is your spring-cleaning going? This time of year is a wonderful time to re-evaluate what we need & what we are ready to let go of. What has built up on your insides over the winter? Ready to cleanse & get rid of the winter junk? Spring clean yourself with this easy green smoothie!
Ingredients:

2 cups sliced peaches (fresh or frozen)
1 ½ cups orange juice
1 cup Greek yogurt
1 tsp ginger
1 BIG bunch spinach or kale
1 tbsp chia seeds

Add peaches, orange juice, Greek yogurt, and ginger to blender; mix well. Once the ingredients are integrated well, add your big ol’ handful of spinach OR kale, mix well. Once all the ingredients are blended into green brilliance, stir in your chia seeds & enjoy!

About Solo(w)ist Jo Beth Richards

Led to yoga by the desire to try something new, Jo Beth has been practicing yoga since
2003. She received her 200 hour yoga teacher certification through Yoga Alliance & Asheville Yoga Center in 2009. Jo Beth also has her Yin Yoga teacher certification & has studied vinyasa flow yoga for many years.
Through her teacher training, past & continuing, Jo Beth has come to a fuller understanding of herself; realizing that true love can be shared through yoga. Her heart is called to spread the amazing gifts that have been given to her through yoga practice. Jo Beth believes that every one and every BODY can do yoga and can be helped by yoga. Her classes explore a creative flow, and are always about accepting yourself & having fun!

She’s also known to break into dance at the sound of ‘Rock with You’ by Michael Jackson and can’t resist some Ben & Jerry’s Phish Food from time to time. Read more about Jo Beth on her site here: http://www.jobethyoga.com

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Being a Bar Method instructor and an active person, I assume whatever physical challenges I face I can endure, because my body is strong, I eat well, and I have a wonderful family and friends as a support system. What I discovered  recently, was that this in no way prepared me for the MENTAL challenges I would face if I should get injured. (Pictured: Ally, pre-injury, teaching.)

The day before Halloween I broke my elbow on a hike…yes just a trail hike, nothing too strenuous, nothing I haven’t done a million times before. My foot clipped a root and down I went and braced my fall with my arms outstretched. My elbow dislocated and it broke the radial head.  I wasn’t too worried about the healing process as I knew bones heal and I would be fine over time with rest.

The next few months I found myself becoming more critical of the way I looked, and my mental strength began to waiver as I fell more and more out of shape. I knew I had always been keenly aware of the way I looked (and loved being in good shape) but this was the first time that I realized that while I had been working out my body and was physically strong–I had neglected my mental strength, and isn’t that just as important?

(picture: Ally with a broken elbow)

Why was I not allowing my body to rest and heal without berating myself for the way I looked as it did?  It made no sense. In society we put so much pressure on being “perfect”, and I am no different, but I realized “perfect” is a vague term–and can never really be attained.

What I have had to work on over the past few months is loving myself for me and how I am in this MOMENT…on this day. Yes, it’s hard to be told you can’t go to the gym and flex your muscles, but I think we need to also focus on flexing our mental muscles and learn to love and accept ourselves for the beautiful people we are. In a way, moments like these are blessings in disguise. I can say I look at myself a bit differently now and I know that my body will change from one day to the next, and from one year to the next. There is nothing wrong with that.  As long as I am active physically AND mentally, I will always be the BEST me…and that is what my new “perfect” means.

Ally Tarter is an instructor at Bar Method, an avid hiker (watch out for those roots!), and Brand Ambassador for SOLOW STYLE.  She has been known to break into dance when she hears It Takes Two by Rob Base and DJ EZ Rock, and will eat almost anything with a little Jiffy Peanut Butter on it.  In addition to being pretty perfect in our eyes, Ally’s sense of humor and positive outlook help her friends, family and students appreciate the strength and beauty in their bodies and in their lives today, and always.

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Purple Passion
Crisp, sweet and refreshing– a great breakfast option.
Raspberries, strawberries, blueberries, apple

Green Dream
Try something different with this vegetable and fruit amalgamation.
Celery, apple, cucumber, kale, wheatgrass

Orange Sensation
Sweet and spice and all things nice.
Carrot, orange, ginger

Mellow Yellow
A tropical blend of fruits ideal for warmer weather (or pretending it is warmer weather)
Mango, passionfruit, pineapple, peach and banana

Pink Pizazz
An interesting mix of fruit and vegetables, this tasty treat is colorful and tasty
Beetroot, apple, carrot and chia

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Recipes and photography by Avago.

Ten Tips with Natalia Negron

One of my favorite ways to say good-bye is the phrase “take care.” It’s a simple sentiment that is often said without much thought. For me, it takes on a deeper meaning, especially in my role as a fitness instructor. I find that if I don’t take care of myself, it’s much more challenging to take care of my students. Additionally, this challenge carries over into my personal life, and how I take care of my relationships with my friends and family.  We are all constantly working to find a balance in our lives. Below are ten tips that help me to take care of myself and, in turn, take care of others.  Try them out for yourself and TAKE CARE!

1. Put good in, get good out. Be the best version of yourself by drinking plenty of water and eating lots of fruits and vegetables. You will find that you have more energy, think more clearly, and just feel better all-around if you choose natural foods over processed foods.

2. Pamper yourself. This can be anything from taking a hot bath to putting on your favorite socks. Find little ways to make every day special.

3. Make a list. My favorite trick to de-stress is to sit down and make a list. It takes all of two minutes and is a wonderful way to get organized. Making a list helps you prioritize and be more productive. It also helps you to see what you can say “no” to. This leads me to my next tip…

4. Know when to stop. One of the best ways I know to keep balance in my life is to know my limits. Know that you don’t have to say, “yes” to everything and that you can be more fully invested in your life if you say “no” to some things.

5. Be kind. Being kind to others will make your life better. I don’t believe “Good guys finish last.” Sure, sometimes the good guy gets taken advantage of, but in the long run, they will receive good things. Be kind whenever possible.

6. Be thankful. It’s ok to complain sometimes. However, it’s important to step back and be thankful for what you have. You will be much more satisfied in your life if you can simply say, “Thanks.”

7. Reach out. Often, we get so caught up in our busy lives that we forget to reach out to our support system of family and friends. It is our close relationships that add value to our lives. If we fail to cultivate our relationships, we can’t take care of ourselves emotionally. Take a moment to call, text, or email a friend. Just let them know you are thinking about them.

8. Enjoy nature. “I hate being outside,” said no one, ever. Even in the winter, a quick walk outside will brighten your mood.

9. Do your favorite thing. Again this is a personal one. Maybe it’s going to your favorite yoga class or reading your favorite book. Find something you love and go do it!

10. Smile! Take care of yourself and others by sharing a big ol’ smile.

About Natalia: 

Natalia is a dancer, teacher, and yogi. She started teaching The Dailey Method in 2009 and now manages the Lincoln Park studio in Chicago. Additionally, Natalia dance professionally with the Leopold Group dance company and teaches yoga at CorePower Yoga.  She loves Sweet Nothing by Calving Harris featuring Florence Welch, and is known to occasionally sneak some Coffee Blast Ice Cream from Trader Joes. Natalia is one of the kindest people we know and a Solow Brand Ambassador.

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And it’s easy!  We want to see how you rock your Solow Style–whether you are working out, running around town, getting fit or just looking great.  All you have to do is snap a photo of yourself wearing your Solow, and post it to one of the following places (see below) for a chance to win the outfit modeled here (top and leggings only, yo-yo not included):

Facebook:
1) Click here http://on.fb.me/YbVwBP to go to our Facebook page.
2) LIKE US (we like you too!)|
3) Post directly to the Solowstyle page and write #rocksolowstyle where it asks you to say something about the picture.

Pinterest:
1) Follow us here http://bit.ly/Yl8UDB
2) Take a photo and upload it to your Pinterest account. Write the hashtag #rocksolowstyle in the pin decription.
3) We’ll find and pin your picture to our SOLOW Street Style board.

Instagram:
1) Follow us at http://bit.ly/132v3ym
2) Post your picture with the hashtag #rocksolowstyle 

We will pick one random and rocking photo each from Facebook, Pinterest and Instagram to win.  You may enter on more than one place.

Winners will be announced via Facebook on 4/1.
Good luck!

Small print:
–The winner may chose another item from the Sprint 2013 collection of equal or lesser value only if a desired size is not available.
–Prize may not be returned for cash.

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