Crystal Ann Yoga + Nutrition

10/29/2025

Hello
Can you believe it is almost Nov and holiday season?

I am offering a Virtual cooking session on Sunday, Nov 23rd, 4-5:30pmCDT.

Menu:
Pumpkin Cilantro soup (very light, brothy, suggested to drink in a mug as an appetizer)
Quinoa Mushroom Nut Loaf (quinoa, oats, walnuts, veggies, mushrooms, and more)
Brussels Sprouts roasted with Vegan Caesar sauce (you could use broccoli, cauliflower, kale instead, if you choose)
Cranberry Apple Chutney (lots of seasonal spices and tangy apple cider vinegar)
Chocolate Candy (super easy, nice simple treat)

Everything is vegan and gluten free. I can adjust recipes for personal needs with enough notice.

You will receive all of the recipes, but you can choose to make them all or just a few during our session together.
These are wonderful seasonal dishes that serve well for Thanksgiving and through all of the season.
None of the recipes are difficult to make, but all come with vibrant flavor and nutrition.

If you are not able to tune in and cook on the day of class, you can still sign up and receive all of the recipes, information and a recording
of the first part of the class which is educational info and cooking tips for each recipe.

Recipes and information will be sent at minimum 7 days before the class, probably much sooner.

To sign up:
Venmo. Crystal-Hanson-16
Zelle. HealthyLS@comcast.net, 847-345-7903

$25 per family/household

I will offer the annual Holiday cooking class in early December, date to be determined. It will be a collage of recipes
for healthy treats to gift or enjoy yourself, baked goods, appetizers, maybe a soup. Stay tuned!

This class is quickly approaching.
Sign up as soon as you are able. Payment is your official registration.

Crystalannyoga@gmail.com -to contact me with your questions

10/27/2025

10/26/2025

Remember the Stone Soup story? Beggars ask a villager for food and he invites each person to add just one ingredient to his soup pot, which he starts with a pot of water and a stone.
He's able to serve the whole village a hearty bowl of soup.
Many lessons in the story.

My Curry reminded me of the story. I had a variety of small amounts of veggies that I cooked up with many spices, Lemongrass, veggie broth, coconut creme, etc.

The result was a big pan of delicious curry!

1 small patty pan squash, one Carmen pepper, one sweet potato, small wedge of purple cabbage, a handful of cauliflower, an onion, garlic, gingerroot.

Get creative with what you have on hand!

10/26/2025

10/24/2025

In Vata Season (Fall/Winter) we nourish ourselves with warm, moist foods. Enjoy this delicious slow cooker recipe.
No picture of the curry, but visualize the aroma and sensation of eating it.

Masala Potato Curry


Make this at the beginning of your day and let it simmer in the crockpot all day while you enjoy life. This warm, satisfying curry will be ready early evening to nourish you. (helps pacify Vata).
Always choose organic, locally grown and “clean” ingredients. Serves: 6

• 4 cups vegetable broth (may need more broth or perhaps green tea or water)
• 4 cups OG golden potatoes, peeled and cut into 1inch pieces
• 1 medium sweet onion, chopped
• 5 garlic cloves, minced
• 1-2 tbsp. fresh grated ginger
• 4 cups chopped fresh tomatoes (OG canned, if only option)
• 1 ½ TBSP garam masala
• 1 TBSP cumin
• 1 tsp turmeric
• 1 tsp. ground coriander
• Fresh ground black pepper to taste
• 2 cups fresh or frozen peas (or fresh green beans)
• 3/4-1 cup of red lentils (washed)
• Himalayan salt to taste (Do NOT add during cooking)
• Fresh Cilantro sprigs for garnish
• Optional: stir in ½ to 1 pound fresh spinach or baby Kale leaves right before you serve
1. Place broth, potatoes, onion, garlic, ginger, tomatoes, garam masala, cumin, turmeric, coriander, and pepper in crockpot=slow cooker. Stir in the red lentils and completely mix ingredients. *Add peas or beans now if they are fresh and uncooked. You may need to add more liquid to insure all veggies are covered by at least two inches.
2. Cover and cook 6-8 hours on low setting or 3-4 hours on high setting, until potatoes are tender.
3. Stir in frozen peas or beans about 10 minutes before you are ready to serve. Add greens at same time, if desired.
Serve over basmati rice and top with cilantro sprigs. Perhaps top with vegan yogurt or nut cream.
IF you have a rice cooker, set it up early in the day to have your basmati ready with your curry. I often add 1/3 cup of quinoa to the rice for added protein and fiber benefits.

Crystal Ann Hanson: CFNC, Food Mentor, RYT500, ERYT200, Ayurveda Yoga Specialist

10/22/2025

Last week I did my Fall Ayurveda Cleanse with food and all media.

There are many versions of Ayurveda cleanses. Mine is simple and straight forward, consuming 3 completely nutritious meals each day, drinking herbal teas and broth, using fresh herbs in detoxing chutnies, and enjoying avocadoes. Since I'm often asked what I eat, I'm sharing some photos of my delicious meals.

Ayurveda suggests cleansing with Fall and Spring transitions. I'll be available to guide you through the process, recipes, prep and post Cleanse in the Spring if you are interested.

10/15/2025

I'm excited that I am taking time for myself to welcome Nature's transition with an Ayurveda Cleanse.

In addition to nourishing my body with healthy seasonal foods and Yoga, spending time in Nature,
reading and resting, I also take a break from FB, texting, emails, news, etc.
I'll be back to checking in on October 20th.

I've been deep cleaning my home and sorting through my clothes, shoes, books, etc., giving away what I no longer need.

I reread the Bhagavad Gita during every cleanse, 2x year. Though I've read it nearly 50x, there is always something that speaks to me.

As Nature teaches us, Fall is a time to release and detach from what no longer serves us.

"There is no need to go to India or anywhere else to find peace. You will find that deep place of silence right in your room, your garden or even your bathtub." - Dr. Elisabeth Kubler-Ross

10/14/2025

Seasonal Vegan, GF recipes I've recently made

Sweet Potato Dal with Patty pan squash and garden greens

Jackfruit Veggie Masala Curry
Every vegetable from my garden

Pumpkin pie custard with homemade soy yogurt. Pumpkin fresh from the vine.

10/13/2025

Virtual Yin Restore
Monday 7-8pm
Spirit of the Lake Yoga & Wellness Center

Ease into your evening with this grounding, balancing practice in the comfort of your home and cozy clothes

10/10/2025

To welcome Fall transition
-eat seasonal foods, cooked
-enjoy warm, moist dishes like hot cereals, soups and stews
-engage in grounding practices such as Restore Yoga, Yin, Nidra, Meditation
-spend time in Nature

If you'd like personal guidance unique to you and your lifestyle, I'm available for Integrated Wellness Consultations after Oct 20th.

Contact: Crystalannyoga@gmail.com

10/06/2025

Join me for Virtual Yin Restore
7-8pm Mondays

Spirit of the Lake Yoga & Wellness Center

10/05/2025

October Garden Masala

I used a crockpot to make this delicious masala curry. New cooking experiment.

I layered the veggies: sweet potatoes, purple beans, patty pan squash, tomatoes and a chili pepper.

Added generous amounts of fresh ginger root, garlic and purple onions.

Topped with garam masala, cayenne, turmeric, black pepper.

Poured a can of coconut milk over all and added just enough vegetable broth to cover everything.

Set on high for 90 minutes. Low for 4 hours. It cooked evenly with well developed flavors.