Summer Seeded Yogurt

A great dressing, which is easy to make and tasty. Great for a summer dinner. I revamped a recipe I found from a Sivananda-Yoga cook-book (based on many of the meals they serve at their international ashrams). The effect was pretty good.

You need

~ Plain yogurt (2-3 generous tablespoons)
~ sunflower seeds (1 teaspoon)
~ cumin seeds (1 teaspoon)
~ fresh lemon juice (1- 1/2 teaspoons)
~ black mustard seed (1 teaspoon)
~ mustard powder (1/2 teaspoon)

* Original recipe calls for caraway seeds and no mustard or sunflower seed. You can also use fennel instead of the cumin, however.


In a frying pan heat with fresh olive oil (1 tablespoon). Add the mustard seeds and let 'pop'. Once done add the cumin and sunflowers seeds and fry until golden brown. Or, cook until you smell the aroma from the seeds.

In a bowl stir together (you can also blend) the yogurt, lemon juice and the seeds along with the mustard powder. Mix until blended and place in the fridge for 1-1/2 hours.

Serve over raw or cooked veggies. I used baby corn, fried zucchini, cold beets and chick peas.

The Journey So Far

Life is an adventure and yoga is the greatest one of all. Here I share my love of Yoga, travel, practice and becoming a part-time cook. My life adventures have taken me from growing up in Toronto to living and working in South Korea to studying in India, marriage and finally closing my Yoga school of 15 years.

What I can say so far is that I truly believe that it is necessary in life to let go of one dream in order for another to be born. This might be painful to do so but it is the only way to move forward. We often believe that if our original plan does not succeed it is the recipe for failure. But what if it is the door to something new and great? The horizon is wide and life is not a straight line. This is the way I see it and my journey so far. Having also recently given birth to my first child and at 43, it is another new beginning.


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Heather Morton
is a perennial teacher and devoted student of yoga. Having made 18 extended trips to India she studies with her teachers annually. In 1997 she founded and directed The Yoga Way (TYW), Toronto's only school for 6-week yoga programs and not drop-in classes. For 15 years, TYW was a part of the growing Toronto yoga community and supported many charities by offering karma classes. As a teacher she holds many academic degrees including a BFA (Fine Arts in Theatre) and a Masters of Education. With a published thesis on Yoga for Children in School, her post-graduate work was a 2-year ethnographic project in the Indian school system. Heather has produced 2 dvds, meditation cds, a backbending manual and podcasts. Freedom of the Body DVD is the first of its kind as an instructional practice to the backbends of yoga. Heather has been featured in the Toronto Life magazine, The Globe & Mail, Yoga4Everybody and other on-line sources. She contributes to MindBodyGreen, Hello Yoga in Japan and Elephant Journal. She writes to inspire and share her experiences with others on yoga as a life's practice.
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