SPRING FRITTATA

Frittata is the Italian word for omelet, which consists of beaten eggs. It can be very yummy! I made this recipe the other day when I was thinking what I could quickly whip up for lunch.

INGREDIENTS:

5-6 egg whites beaten (large/extra large eggs)

1/2 tsp. of black pepper

1/2 tsp. of garlic powder

1/2 tsp. of fenugreek powder

1 tsp. of sea or kosher salt

1/2 tsp. of turmeric

1 pinch of cayenne

2 scallions cut into small pieces

1 kale leaf cut into pieces

1.5-2 tbs. of ghee (option to use coconut oil)

1 handful of spinach

1/4 onions diced

PREPARATION:

In a large pan, add the oil. As the oil warms, you can add the veggies and watch them slowly cook into the oil.

Separately, in a bowl, add the egg whites and spices. Beat thoroughly. Then add this mixture to the pan. Cover for about 3-5 minutes with the heat being on medium.

Remove the cover and carefully flip the omelet. Don’t worry if it falls apart. It can happen when there’s too much liquid in the mix based on the veggies used. Just know that towards the end, you can let the omelette sit and turn a golden dark (but not too dark) brown color and it may solidify more into an omelet consistency.

Turn the heat off and cover for about 3-5 minutes.

Serve with more veggies or a grain on the side. What I did was put this omelet in a tortilla and enjoyed a cup of tea with it. I hope you enjoy. Let me know what you think. Bon Appetit!

Note: if you aren’t an egg person, you can take 1 cup of chickpea flour and 3/4 cup of water instead of the egg whites. Also, mushrooms can be nice too but just note that they can increase Kapha in a Kapha individual.

SPINACH, CHICK PEAS, AND LEEK SOUP

Ingredients:

1 lb. bag of spinach

1-2 leeks (depending on size) sliced horizontally

¼ - ½ cup of quinoa

1 tbs. of ginger

1 cup of chick peas (canned or dried)

1 tbs. of sea or rock salt

1 tbs. of ghee (or coconut oil)

1 gallon of water

Pinch (or two) of curry powder

8 cups of water

1 tbs. of mustard and cumin seeds

Preparation:

In a large pot add 8 the water and have the burner on high heat until it starts to boil. Meanwhile, begin adding spices, oil and quinoa. Then add the leeks, chick peas, and spinach. Simmer on low heat for 30 minutes. Let it sit for an additional 5-10 minutes. Serve and enjoy!

LUXURIOUS HOT CHOCOLATE

INGREDIENTS:

1.5 cups of milk (Optional coconut milk or almond)

1/8-1/4 tsp. of nutmeg

1 tsp. Ashwagandha/Shatavari mix (see below)

1/8 tsp. of cinnamon

1-1.5 tsp. of raw sugar

2 tsp. cocoa powder

Whipped Cream

PREPARATION:

1- Purchase a half pound of Ashwagandha Powder and Shatavari Powder. In a separate container, mix the powders together. You can purchase these products through BANYAN.

2- In a small saucepan, on a low to medium simmer add the milk and above ingredients except for the cinnamon. Simmer for about 10-15 min.

3- Turn off the heat and pour the mixture into a mug.

4- Add whipped cream and the cinnamon on top.

Enjoy!

NOTE: this hot coco will have a very calming effect and support deeper rest. It may make you sleepy.

APPLE LEMON TEA

Ingredients:

12 oz. of water

½ lemon cut in half

1 apple peeled and sliced in in four pieces

Pinch of cardamom powder

1 tsp. of raw honey

Preparation:

In a small sauce pan squeeze the lemon into the water and add the slice of apple. Simmer for 5-8 minutes. Sprinkle the cardamom powder. Pour this mixture into a mug and add honey after a minute. Note: You can eat the apple piece after.

SAVORY BUTTERNUT SQUASH SOUP

This is a great recipe for this time of year that prepares us for the winter chilly months ahead.

INGREDIENTS:

1 butternut squash peeled, seeds removed, and cut into chunks

2 cups of almond milk (unsweetened)

2 cup of water

1/2 tsp. of nutmeg

1 tsp. of cumin powder

1 tsp. of cinnamon

1 tbs. of maple syrup

3 tbs. of ghee (preferred) or coconut oil as an alternative

1 tsp. of ginger powder

1.5 cups of crushed pecans

1 tsp. of pumpkin seeds (applied to each bowl)

PREPARATION:

Place ghee and spices in a soup pot and allow this mixture to heat for 3-5 min. Place all remaining ingredients in the pot. On a medium flame, bring the ingredients to a beginning boil. Next, cover the pot and lower the heat a notch. Cook this pot of soup for about 40 minutes or until the butternut has softened.

With a hand-held blender, you blend the pot of soup. Or, wait a few minutes and add the mixture to a regular blender or food processor. Return it back to the pot. With the flame off, cover the soup and let it sit for 5-10 minutes.

Serve in a bowl and add the crushed pecans as a topping. Then add the pumpkin seeds.

ROSE MILK

This is a great recipe for this time of year. Roses have an anti-inflammatory property. They are high in Vitamin C, help reduce excess heat in the body (Pitta), great for balancing hormones especially within the female reproductive system.

As the summer comes to an end, this recipe is great for supporting the elimination of Pitta's heat, as well as strengthen and prepare the body for the upcoming fall and winter months.

INGREDIENTS:

2 cups of whole milk (optional coconut or almond)

5 dates

1 tbs. of dried rose petals (use this LINK to purchase)

1 tsp. of ghee

pinch of saffron

pinch of cardamom

PREPARATION:

Use a tea ball /strainer for the dried rose petals. Place all ingredients in a medium saucepan and simmer on medium heat for 10-15 mins. 

Remove the tea ball/strainer and add the mixture to a blender. Press the liquefy button. 

Pour into a mug and enjoy!

 

KALE, SWEET POTATO AND EGG NOODLE SALAD

This was a recipe I learned when I first started learning about Ayurveda from my first teacher Ed. It's very tasty and delightful. A perfect summer dish that is filling.

INGREDIENTS:

1 sweet potato

5 large leaves of kale

1/2 lb. of egg noodles (substitute for rice noodles or gluten-free if applicable)

1 cup olive oil

1 -2 tsp. salt (or to taste)

1 tbs. crushed red pepper 

3 cups of water

PREPARATION:

In a large sauce pot, add the water and sweet potatoes that have been cut into cubes. Cook these until they soften.

In a separate medium saucepan, fill it with water and bring to a boil with a pinch of salt to cook the noodles.  Al dente is the preferred texture.  Then strain the pasta.

Most of the water from the sweet potatoes should be gone. Add the noodles and top the dish with the kale. Cover and let the kale soften. Turn off the burner.

Separately, take the olive oil, red pepper, and salt, and add them to a small saucepan. Heat up the oil to a warm temperature for about 5 minutes.  Add this to the larger pot.

When the kale mixture has cooked, apply the oil and mix thoroughly. Enjoy! I know I have!

SUMMER ARUGULA SALAD

INGREDIENTS:

4 cups of arugala

1 avocado (peeled and cut up in pieces)

1/2 cup of cherry tomatoes

1/4 cup of olives

1/4 cup of fresh basil leaves tossed in 

1 cucumber peeled and cut into pieces (any shape you'd like)

DRESSING INGREDIENTS:

1 cup of blueberries

1/2 cup of olive oil or coconut oil

3/4 cup of filtered water (preferred)

1/2 tsp. of sea salt or kosher salt

1 tbs. of maple syrup

1 lime squeezed

PREPARATION:

In a large bowl, add the above ingredients for the actual salad, and stir. Next, prepare the dressing ingredients in a blender on medium speed.  Pour this over the dressing. You may have an excess of the dressing and can store this in the fridge. You just have to shake it as needed.  ENJOY!

 

PESTO COUSCOUS WITH ASPARAGUS AND MUSHROOMS

Ingredients:

               1-2 bunches of asparagus, cut into pieces

               1 container (6-8) mushrooms (portabello, baby mushrooms/white mushrooms)

               1-2 cups of Israeli couscous

               Salt to taste

               1 tbs. Coconut oil

               Pinch of black pepper

               8 cherry tomatoes cut in half

Ingredients for Pesto:

               1 plant of Fresh Basil

               ½ cup of raw almonds

               Approx. ½ cup of olive oil

               2-3 garlic cloves

               ¼ cup of parmesan cheese

Preparation:

               Bring couscous to a boil (1 cup to 1 ½ cups of water) and cook for approximately 10 minutes until the water has dissolved. Separately sauté/cook vegetables and salt, with pepper until softened.

               For the pesto, add all the ingredients into a blender until blended into a sauce. When the couscous has been cooked add the pesto and mix thoroughly. When serving, add the vegetables that have been sautéed to the top of the dish. Add the cherry tomatoes at the end. Serve and Enjoy!

SIMPLE LIVER DETOX JUICE

INGREDIENTS:

6 celery sticks

4 carrot sticks

1/2" fresh ginger piece

1  lemon or lime squeezed

1 tsp. of turmeric

2 tbs. of Aloe Gel

PREPARATION:

In a juicer, take the celery, carrots, and fresh ginger and juice them.  

Take the juice into a separate container or a mason jar., and now add the lemon/lime, turmeric, and aloe.  Mix this thoroughly.

Take 4 oz. of this mixture and drinks 2x daily independent of meals.

Enjoy!

QUINOA SPRING (ANYTIME) VEGGIE BURGER

This is a simple and tasty recipe, that is light and balancing for this time of year especially.

INGREDIENTS:

1/2 cup of quinoa

2 cups of black beans or other beans (canned is fine)

1 onion diced

2 tsp. of cajun spice

2 scallions diced

1 shredded carrot

1/4 cup of diced spinach

1/2 to 1 cup of chickpea flour

1 tsp. of garlic powder

1 tsp. of sea salt (or salt to taste)

1/4 cup of coconut oil, ghee, or olive oil

2 1/2 cups of water

PREPARATION:

Step 1- In a skillet or large pan, add the oil and spices. Slightly saute the spices until you can smell them in the air. Next, add 3/4 cup of black beans, and onions. Stir the ingredients thoroughly. Add the water and keep the flame on medium so the mixture can simmer. Simmer the ingredients until most of the juice has evaporated. Leave just a little so it's not dry.

Step 2- While the above mixture is simmering, take a medium size pot and add 1 1/2 cup of water and add a pinch of salt. Bring to a boil. Then, add the quinoa. Stir thoroughly. Lower the heat and cover the pot. Cooking the quinoa.

Step 3- Turn off the skillet when ingredients have been cooked. Set aside and let it cool for about 10 minutes. In a blender, or a food processor, take the ingredients from the skillet and 1/2 cup of the quinoa add it to the blender or food processor. You'll get a paste. Blender for about 1-2 minutes.

Step 4- In a large mixing bowl, add the remaining beans, veggies and quinoa. Mix this thoroughly. Then, add the mixture from the blender/food processor. The mix will be wet/pasty. This is when we slowly add the chickpea flour to get the mix to be less sticky so that it can form into patties. The amount of chickpea depends on the wetness of the mixture. Less wet will give you a stronger patty feel. 

Step 5- Using a frying pan, preferably non-stick or even a pancake grill, apply a light coat of oil. Heat the grill and take the patties and begin to cook them. Flipping when one side is brown enough, getting both sides equally brown. Alternately, you could bake the burgers for 20 minutes at 350, or until browned. 

Step 6- You can eat it on a healthy bun or simply by itself with veggies on the side. You can add hummus on top for fun.

Step 7- Enjoy!

Note: Instead of burgers, you could simply make the mixture into a veggie loaf by adding it to a loaf pan that has been lightly oiled. Cover the mixture and bake for 30-40 minutes at 350. Use a toothpick to determine when it is ready. 

BRUSSELS SPROUTS AND LEEKS

INGREDIENTS:

2-3 cups of brussels sprouts cut in half

1-2 leeks sliced

1 tsp. of mustard seeds

1 tbs. of coconut oil

½ tsp. of sea salt

1 tsp. of ginger juice (from the freshly squeezed ginger root)

PREPARATION:

To a frying pan add oil and mustard seeds. Allow them to pop and infuse into the oil. Add the brussels sprouts and some water to cook. When partially softened add sliced leeks and sea salt. Cover and let simmer on low flame for about 7 minutes. Turn the heat off. During this time, use a garlic press to squeeze out the juice from the fresh ginger and drizzle this over the above mixture.

Serve and enjoy!

Note: This dish may be too heating for Pitta predominant types. Instead of ginger, use fenugreek. In addition to mustard seeds, add coriander and fennel seeds.

GENTLE DETOX TEA

This tea is great for supporting lymphatic drainage and encouraging digestion overall. Pitta's can omit the ginger. 

INGREDIENTS:

1 tsp. of cumin seeds

1 tsp. of coriander seeds

1 tsp. of fennel seeds

1 tsp. of Tulsi tea (pure)

1 tsp. of ginger tea

a squeeze of lime or lemon

PREPARATION:

Fill a medium saucepan with water up to 1 inch below the rim. Place all the ingredients except for the lime/lemon and allow the mixture to simmer on low-medium heat for about 10-15 minutes. Turn the heat off and let it sit for another 5 minutes. Strain the liquid and add it to a mug. Now you can squeeze in the lime/lemon juice.

Enjoy!

MILLET CURRY SOUP

This is a great soup this time of year to lighten up after the holidays and prepare to enter into Kapha season when things will feel heavier due to the qualities of this time of year being cold and moist.  Millet is a great grain. It's also gluten-free.

Ingredients:

8 cups of water

1 cups of millet

1 tsp. of rock salt (or salt to taste)

2 tsp. of curry powder

1 tsp. of ginger diced

1 onion diced

1 cup of spinach

2 scallions diced

2 celery stalks cut into small pieces

¼ cup of cilantro or parsley

1 tbs. of ghee or coconut oil

Preparation:

In a medium saucepan, bring all the ingredients into the pot and allow to simmer for about 5 minutes on a medium to high simmer. Then, lower the heat and cover. Let this simmer on low heat for about 50 minutes. Turn the heat off. Let the soup sit for another 5 minutes and then serve! Buon Appetite!

SPICED ALMOND POPPY SEED MUFFINS

Ingredients:

2 cups of almond meal

1/3 cup of raw sugar or maple syrup (optional agave)

2 tsp. of baking powder

½ tsp. salt

1 egg beaten

¼ cup coconut oil or ghee

1 cup of coconut milk

1 tsp. of cardamom powder

1 tbs. of Poppy Seeds 

1 tsp. of cinnamon

½ - 1 tsp. of ginger powder

1/2 cup of almond slivers

Preparation:

Preheat oven to 400 degrees. Add dry ingredients together, and wet ingredients separately.  Then combine ingredients in a large bowl mixing thoroughly.

Since you’ll require a muffin pan be sure to use butter or some oily substance to coat the surface of each opening before adding batter.

Add batter to each space. Drop the some almond slivers on top. 

Bake for 20-25 minutes. Use a toothpick to test if done. 

 

Enjoy!

SIMPLE CALMING NERVE NOG

Feeling anxious? Difficulty with falling asleep? Dry skin? Dry stools?

These are all qualities associated with Vata Dosha vitiation. You can make this beverage at night before bed and/or as needed during the day to cut the edge of stress in the nervous system. 

INGREDIENTS:

1 cup of milk (cow's or almond or coconut)

1/2 - 1 tsp. of ghee

1/4  tsp. of nutmeg

1 tsp . of raw sugar (honey for Kapha)

1 cinnamon stick

PREPARATION:

Except for the cinnamon stick, add all ingredients into a small saucepan. 

Simmer on low heat for 10 minutes.

Let sit for a couple minutes after turning off the heat.

Pour the milk decoction into a mug. Add the cinnamon stick. Serve!

Note:

Kapha predominant types can add a pinch of ginger powder. Piita can add cardamom.

It is ideal for the recipe to consist of primarily cow's milk but this isn't the ideal for some individuals and the above recipe option serves the purpose of making everyone happy on some level. 

The combination of the almond milk and ghee create a consistency and quality similar to cow's milk with the combination of healthy fat and protein. This goes for coconut milk too. 

Nutmeg in high doses (which is usually more than a half of a teaspoon and up) becomes a mild narcotic. You can tell if this does is high by whether you feel really heavy and "knocked out" when trying to wake up the next day or if you're taking this decoction during the day then you can feel excessively grounded.  Adjust accordingly.

This decoction is a mild nervine sedative, mild nervine tonic. It is a good sleep aid and helps to keep the circulation toasty. Additionally, as a tonic it helps to lubricate the membranes and surfaces of skin.

FAll FUN SAVORY SOUP

INGREDIENTS

2 cups of spinach

2 onions chopped up

2 carrots diced

2 cups of vegetable broth (or chicken broth)

1.5 cups of Marsala Wine

1 tsp. of sea salt

1 tsp. of garlic powder

1 tbs. of ghee 

1/2 tsp. of black pepper

1 tbs. of oregano

3/4 cup of basmati rice

PREPARATION

In a medium saucepan, add all ingredients. Let everything simmer for about 15 minutes, covered. 

Next, add enough water to 1 inch below the rim line of the pot. Lower the heat and keep the pot covered. Cook for another 35-40 minutes. Turn the heat off and let the pot sit for a few minutes.

Serve and enjoy! Buon Appetite!

NOTE: If you are aware of any condition that involves acute inflammation, adding the wine to the soup could potentially increase it due to the heating and fermented qualities of the wine. Pitta predominant individuals may need to be cautious as not to increase Pitta by adding the wine. 

The vegetable broth/chicken broth can be purchased at any organic market or your own homemade batch. Additionally, broth is usually more concentrated and richer in flavor.

The quality of the wine and delivered in this form supports digestive enzymes especially needed this time of year to stablize internal warmth and circulation.

COCONUT AND CARDAMOM RICE

INGREDIENTS:

1 cup of basmati rice 

1 tbs. of cardamom pods

1 lime squeezed

1 tsp. of sea salt

1.5 cup of water

1 tsp. of cumin seeds

1 can (or 1 cup) of whole coconut milk

1/4 cup of whole almonds

1 tbs. of ghee

PREPARATION:

In a medium sauce pot, add the ghee, cumin seeds, and cardamom pods. Let the pods pop and infuse into the oil for about a minute on low heat. Next, add the almonds and rice. Stir thoroughly. Then add the water and bring to a good simmer. The flame should be medium. Next, add the salt and lime juice. Cover on low flame and cook for about 30 minutes or until the rice seems ready. Turn off the flame and let the pot sit for about 5-10 minutes.

Serve and Enjoy!

Note: You can use quinoa instead of rice.

Optional: This dish is a side dish. You can garnish with parsley or cilantro.

ASPARAGUS, DATES, AND ALMONDS!

INGREDIENTS:

1 bunch of asparagus

1/4 cup of pitted dates

1/2 cup of olive oil

1/4 cup of slivered or crushed almonds

1 tsp. of salt (1/2 for the asparagus, 1/2 for the date sauce)

pinch of cumin

1/2 lime squeezed

1/8 tsp. of ginger powder

1/2 tsp. of cardamom

1 1/2 cups of water

PREPARATION:

In a large sauce pan or skillet, add one cup of water and asparagus. Make sure the bottoms of the asparagus have been removed. One way to ensure knowing how much of the stem to remove it by simply grabbing the asparagus by both ends and bending it to snap off. The right amount will naturally come off. Place the asparagus into the pan/pot and cover on a low simmer for 7-10 minutes. You can also steam the asparagus. 

Separately, in a blender or a food processor, add the dates, olive oil, lime juice, spices, and then puree. While being processed, add the 1/2 cup of water to make it more saucy. Depending on preference, you can add more water to make it more liquid or less water to make it more like jam.

Once the sauce has been made, set it aside and wait for the asparagus. Check the asparagus to see if it has become tender. Make sure it's not over cooked. 

Take the asparagus and add to a dish. Sprinkle on the almond slivers and dress the asparagus with the date sauce.

This is a lovely summer recipe that combines nicely with many dishes as a side. 

Buon Appetite!

Note: For a thicker sauce, add more dates. For a thinner sauce, add more oil. Optional to use coconut oil but what happens is that it solidifies. Olive oil keeps it more to a sauce/chutney consistency.

TASTY SUMMER VEGGIE BURGER

INGREDIENTS:

1/2 cup of black beans (soaked and rinsed)

1/2 cup of peas and/or corn

1/2 cup of parsley or cilantro finely chopped

1/2 cup of spinach

2 cups of chickpea flour/rice flour

1 medium onion  finely chopped

1 cup of shredded carrots

1/2 - 1 tsp. of salt (salt as needed)

1 tsp. of cumin powder

1 tsp. of turmeric powder

1 tsp. of coriander powder

1 tsp. of garlic powder

1/2 tsp. of black pepper

1 cup of water

PREPARATION:

Step 1: Cook the beans half way. Then add the carrots, peas and onions. Steam until done but make sure the veggies don't get mushy.

Step 2: In a bowl, mix the chickpea/rice flour with water and spices. This becomes the batter. Taste the batter to test the salt and flavor content. Add more if needed.

Step 3: Mix the veggies with the batter thoroughly. This should form into the substance required to create the burger. If the batter is too watery, add more chickpea flour. If the batter is too dry or if it doesn't seem like there's enough to make into paddies, then add more water and chickpea starting with 1/2 cup each. More than likely it will be watery because of the veggies so just add chickpea flour to thicken. The 2 cups (maybe another half) should be enough chickpea flour to make the overall mixture into paddies.

Step 4: Grill the burgers evenly on both sides in a lightly oiled (coconut/ghee/olive) skillet or pan on medium heat. Cook evenly on both sides.

Step 5: Garnish with tomatoes and anything else you would normally garnish a burger with such as lettuce or sauerkraut.  Ketchup or mustard is fine. Mayonnaise is fine too. Bread can be tricky as bread is not necessarily compatible. Potato bun is a little more compatible depending on the quality/ingredients. Otherwise, let's not stress over so many little details and enjoy this pleasant veggie burger.

Let me know what you think. Buon Appetito!