AYURVEDIC NOG

Tis the season to be warm and fuzzy.

Here's a simple recipe I whipped up for my Grand Opening Event that was a major hit. So much so that the pot was empty before the night was done. I promised a few of you who attended that I would post the recipe. Here it is. Enjoy!

INGREDIENTS:

1 cup of whole organic cow's milk

1/2 cup of water

1/8 -1/2 tsp. of nutmeg

1/2 tsp. of cardamom powder

1/8 tsp. of cinnamon

1/2 - 1 tsp. of Molasses (sweeten to taste)

PREPARATION:

In a small saucepan, add all the ingredients except for the molasses, and simmer on a low flame for around 15-20 minutes. Add the molasses and turn off the heat. Enjoy!

Note: this recipe tastes best and has the creamy consistency because of the cow's milk. You can substitute the milk with almond milk, though it will not have the creamy effect but still taste yummy. Additionally, for Kapha predominant types, you can replace the molasses and use raw honey instead. This recipe makes one mug worth.

HAPPY CO-CO-COA!

Enjoy this decadent hot cocoa recipe and share it with loved ones. Hot Cocoa is one of my personal favorites this time of year and never go a year without it! There's something nurturing and cozy about it on a cold winter night, as the fire is going and I'm under a blanket. I'm all about it and my heart is feels gently supported.

INGREDIENTS:

1 cup of almond milk

1 full/heaping tsp. of cacao powder

1/2 - 1 tsp. of raw honey (or sweeten as per your taste)

1 cinnamon stick

1 tsp. of coconut oil

1/8 tsp. of nutmeg

1/8 tsp. of cardamom powder

PREPARATION:

In a medium saucepan, add the almond milk, nutmeg, coconut oil and cacao powder. Bring it to a low simmer for approximately 10-15 minutes. In a mug, add the cinnamon stick. Pour the mixture into the mug and let it sit for a minute or two before sweetening it with honey.

NOTE:

Alternately, you can make this recipe with organic cow's milk/raw milk and instead of the coconut oil you can add ghee. This recipe isn't recommended for Kapha predominant types as mucus may increase because of the milk. Sometimes adding an equal amount of water to the milk can lighten it up and reduce the heavy qualities of milk. A pinch of ginger powder can be added as well. 

ENJOY! (and let me know how it goes)

BRINGING YOU BRUSSELS

INGREDIENTS:

3 cups of brussel sprouts cut in half and stem removed

1 tbs. of sesame seeds (white or black)

1-2tbs. of Braggs Amino Acids

3 tbs. of ghee or coconut oil

¼ cup of pecans or almonds crushed

1 tsp. of ginger powder

1 tsp. of garlic powder

1/8 - 1/2 tsp. of cayenne

¼ cup of cut up onion

½ cup of water

PREPARATION:

In a large sauce pan, add oil, spices and sesame seeds. Saute for a minute or two. Then add the brussel sprouts. Thoroughly mix everything, then add the water. Low simmer, cover and cook for 20-25 minutes until the sprouts have softened. Turn off the heat and let sit for 5 minutes. Serve and enjoy!

COZY AUTUMN CASHEW RICE

Here's a recipe to support the transition into fall by adding oils and warming spices to support digestion and immunity. This dish combined with a protein and vegetables can be yummy! 

INGREDIENTS:

1/2 cup of cashews

1/4 cup of cranberries or raisins

1 tbs. of cardamom pods

2 tbs. of ghee

1 cinnamon stick

3/4 tsp. of ginger powder

1 tsp. of cumin seeds

1 cup of basmati rice (make sure this has been soaked for at least 4 hours)

1 cup of almond milk

1 cup of water

1 tsp. of salt 

PREPARATION:

In a medium saucepan, add ghee and spices. Lightly saute the spices in the ghee until you hear a sizzling sound from the cumin seeds. Next, add the cranberries (or raisins) and cashews and simply saute for a minute. Then, add the rice and mix this all together thoroughly, Finally, add the almond milk and water. Bring to a light boil. Cover, this and simmer for 20 minutes. Stirring only 2-3 times during this process. Turn off the flame and let it sit. Enjoy!

NOTE: this recipe isn't for those individuals with nut sensitivity. Instead, those with such a sensitivity can omit the nuts and replace the almond milk with coconut milk. 

CARROTS AND RAISINS..OH MY!

Here's a recipe from a cooking class I taught a few years ago but with some variation, learning it in India. It's a delicious recipe any time of year but particularly this time of year as we transition into the Fall months. The qualities in the atmosphere have been changing where we have some summer days and then on other days there's a cool dry air. This is the beginning of when Fall starts to sneak in. These qualities can wreak havoc on our health if we don't attend to keeping balanced. 

This recipe is tonifying and nutritive. Check it out. It makes a great breakfast or light filling dinner.

INGREDIENTS:

2-3 shredded carrots

1/4 cup of raisins

1 tbs. of ghee (or coconut oil)

1 tsp. of cardamom powder

1/2 tsp. of Fennel Seeds

1/2 tsp. of Turmeric

1 tsp. of cinnamon

1/4 cup of crushed up pecans or almonds

2-3 cups of milk (raw, whole preferably) Note: option is almond milk

Additionally, for more Kapha predominant conditions you can add a pinch of ginger powder.

PREPARATION:

Take a medium saucepan and add the ghee and spices. Saute the spices briefly and then add the nuts. Next add carrots. Stir this until the carrots are covered in ghee. Add the raisins and then milk. Stir for a minute or two and then simmer on a low flame and cover for 15-20 minutes. Turn the flame off and let it sit. If you'd like it to be more like a looser porridge you can add more milk. No sweetener needed. 

COCONUT CUCUMBER DELIGHT

It's hot and who wants to cook much? Here's another summer beverage that supports hydration and keeping cool.

INGREDIENTS

1 medium sized cucumber (peeling is optional but definitely cut the cucumber lengthwise and use a spoon to remove the seeds

1 cup of coconut water

1 tbs. of fresh mint leaves

1 pinch of sea salt

1 pinch of cardamom powder

squeeze of lime

PREPARATION

Take all the ingredients and add them to a blender. Puree until fully converted into juice form.

Enjoy!

PESTO PLEASURE

INGREDIENTS:

5-6 lettuce leaves separated from core

1 pound of quinoa pasta of choice (optional semolina) Note: Brown Rice pasta is heavy and too heating for summer. You can use couscous as well.

1 cup of cherry tomatoes or grape tomatoes

3-4 large tbs. of pesto (you can buy it or make it (see below))

PESTO RECIPE:

2 cups of packed fresh basil

6 cloves of garlic

1/4 cup of almonds (traditionally pine nuts are used but this can get expensive)

1/2 - 2/3 cup of extra virgin cold pressed olive oil

1/2 cup of parmesan cheese (optional but note that cheese and tomatoes tend to be incompatible and can add to pre-existing inflammation)

Add salt to taste

PREPARATION:

In a medium saucepan, boil a pound of pasta. Cut the cherry/grape tomatoes int small piece and set them aside. Whatever the form of protein you have chosen, grill it and cut into cubes, then set aside. On a dish, place the lettuce leaves in such a way that when the pasta has been mixed you will be adding it to the center, creating a masterpiece of a meal. Once the pasta is cooked, al dente preferred, add the pesto and mix thoroughly. Then add the protein and tomatoes. Mix it all thoroughly and then add to the dish as previously mentioned. Serves 4. This dish is cooling and light for summer.

Optional: To add more bulk to this dish, you can add a protein source to this dish. I've used grilled chicken. You can substitute chicken for fish or tofu but note that if you use tofu, this can add to the heaviness of the dish and possibly increase gas since tofu is from soy and soy is a sort of legume that can produce gas, especially when overly processed.

GOING BANANAS SHAKE! (short and sweet)

INGREDIENTS:

1 banana peeled

1/8 tsp. of cinnamon

1/8 tsp. of cardamom

2 cups of almond milk (unsweetened) or homemade

5-7 dates (pitted)

10 raw almonds (optional)

1/4 lime squeezed

PREPARATION:

In a blender add all ingredients and blend for about 2 minutes or until you notice the dates mostly broken down and well combined with the mixture.

Note: this is a very simple beginning summer treat. For Kapha imbalances, I would suggest adding a pinch of ginger powder and not to drink this beverage often as it may increase qualities of cold, moist and heavy.

CURRIED COUSCOUS AND COCONUT BEET CHUTNEY

INGREDIENTS for RICE:

1 cup of couscous  (soaked for a couple hours preferably)

2 cups of water

2 bay leaves

1 tsp. of cumin seeds

1 tsp. of mustard seeds

1 tsp. of curry powder

1 tsp. of diced ginger

1 tsp. of sea salt or rock salt

1 tbs. of ghee or coconut oil

INGREDIENTS for BEET CHUTNEY:

1/2 cup of coconut oil

1 beet shredded

pinch of black pepper

2 tbs. of dried coconut powder

1/2-1 lime juice (squeezed)

1tbs. minced fresh ginger

A squirt of Braggs Liquid Amino 

PREPARATION OF RICE:

In a medium sauce pan add ghee and spices. As you hear the seeds start popping add the diced ginger. Dry roast this for a minute and then add the beets. Add the couscous and dry roast for a minute. Then add the water and bring to a boil. Once it starts to boil, lower the flame to a simmer and cover for 20-30 minutes. Stir this mixture a couple times during its cooking process. When the couscous looks done, turn off the flame and let it sit another 5 minutes. 

PREPARATION OF BEET CHUTNEY:

On a medium to low flame and in a medium sauce pan add oil and the spices. Add the shredded beet and saute for 5-10 minutes. Turn off the burner and squeeze the lime.

Prepare a plate with the couscous and you can apply the chutney over it or on the side. 

This recipe was designed to honor the transitioning from spring to the beginning phase of summer.  

BANANA MUNCH

INGREDIENTS:

1 ripened banana

1/4 lime squeezed (optional)

1/8 tsp. of cardamom powder

1/8 tsp. of cinnamon powder

1 tsp. of honey

1 tsp. of ghee or coconut oil (melted)

4 tbs. of oats or a granola

2 tbs. of pecans or almonds

PREPARATION:

In a small bowl take the banana and peel it. Then. mash it with a fork. Crush the nuts and pour it in the bowl.  Add  the granola or oats and then the spices. Take the honey and drizzle it on. Pour the oil and squeeze the lime.

Note: This makes a yummy breakfast option. It is more for Vata, Pitta types and neutral to Kapha. Generally, if Kapha isn't hungry or heaviness is felt then this dish can be avoided or simply take out the banana and keep the pre-existing ingredients. A cup of tea is also great with this meal.

LYMPH MOVING TEA

Ingredients:  

                      1 ½ tsp. of cinnamon or 1 cinnamon  stick

                      5-6 cloves

                      Approx. 2 inches of ginger sliced

                     1/2 - 1 tsp. of Turmeric powder

                     ½ - 1tsp. of cardamom or 1 tsp. of pods crushed

                    1 tsp. Brown rice syrup or honey

Preparation:  bring all spices to a boil in a medium sauce pan for approximately 10-15minutes. Note that the longer you boil the spices the stronger the tea gets but don’t over boil because you can break down the medicinal qualities of the herbs/spices.  Turn the flame off and sweeten with the brown rice syrup or if you choose to use honey be sure to add the honey to your cup, after a minute or two from boiling point, and not added to the pot. (Honey should NOT be added to a pot of boiling water or cooked, according to Ayurveda.) 

Turmeric is great and detox the liver and stimulate lymphatic tissue.

Cinnamon supports the digestive fire, balances sugar/insulin and metabolism.

Cloves balance the digestive fire and balance absorption and assimilation of the colon.

Cardamom is balancing overall for the digestive and lymphatic system.

Ginger helps to digest toxins by stimulating the secretion of enzymatic activity.

Brown rice syrup is slightly sweet but more heating and supports kapha.

Honey acts sweet but it is heating and scraping to toxins; delivering the medicine of the herbs deeper into the tissues. 

Note: For Pitta types, this can be a heating tea. It can be cooled down with cow's milk (organic), rice or almond milk. Vata can follow this as well but will enjoy the warming qualities of this tea for digestion.

Disclaimer:
This information is strictly for educational purpose only and not considered medical advice. Always first discuss with your primary care physician before considering any new health regimen.

OJAS RECIPE

INGREDIENTS:

1  cup of milk (option of raw whole, almond, rice or coconut milk)

1/2- 1 cup of water (If you use regular milk)

3 dates

10 raw almonds

Pinch of cardamom, nutmeg, saffron (optional)

1 tbs. of raisins (optional)

Slice or two of ginger or 1/8tsp. of ginger powder (vata/kapha only)

1 tsp. of ghee or coconut oil (optional but not necessary)

1 tsp. of raw honey

Optional:

You can add raisins but note that the sweetness will increase.

You can add 1 tsp. of chyawanprash

You can add 1 tsp. of Ashwagandha powder and 1 tsp. of Shatavari powder

You can add 1 tsp. of Turmeric powder

Note- that you wouldn’t really add all these herbs together but you can alternate the recipe by using one herb at a time, except with the ashwagandha and shatavari where they can be used together. You don’t want to overwhelm digestion by bombarding the milk decoction. 

PREPARATION:

Bring all ingredients to a simmer for 10-15mins. Then, add to blender and puree.  Finally, add honey. Stir and drink. Enjoy!

Quinoa Breakfast

 INGREDIENTS:

2 cups of water

 cup of quinoa (or 1/2 pre-cooked barley/millet)

1 cup of milk (almond or coconut)

1/8 tsp. of dry ginger

1/8 tsp. of cinnamon

1/8 tsp. of cardamom

pinch of salt

2 tbs. of almonds, crushed

1 tsp. of raw honey

1 tbs. of flax seeds

handful of dried fruit (cranberries) or blueberries or apple pieces

PREPARATION:

In a medium saucepan, heat up water and quinoa. Add salt and bring to a quick boil. Simmer for 10-15 min. Strain the quinoa. Make sure you remove as much of the liquid. Take the quinoa, maybe 1/2 a cup (depending on appetite) and place it in a bowl. Heat up the milk of choice and pour it into the bowl with quinoa. Add the spices, seeds, fruit and almonds. Lastly, drizzle the honey over. 

Note: It's important to gauge appetite. If you aren't really hungry for breakfast, don't eat. Have a grapefruit with honey and cup of tea instead.

TRANSITIONING SOUP

January is typically the month that transitions us from Winter to the beginning phases of Spring. In Ayurveda, Kapha time, which is mainly Spring time, possessing qualities of cold and heavy predominate the atmosphere and to counter this it is important to include in the diet foods and beverages that are warming, lightening and stimulating. Here's a simple soup recipe to help with that. Enjoy and Bon Appetite!

INGREDIENTS:

1 onion diced

4 garlic cloves peeled and diced (optional)

1/2 inch piece of ginger diced

3 carrots cut into pieces (big or small)

2 cups of spinach

1 handful of cilantro or parsley (for the non-cilantro lovers)

1 tbs. of ghee or coconut oil. (Or, at the end you can pour a teaspoon into each bowl of olive oil)

1 tsp. of black pepper

1 tsp. of sea salt (or more/less based on taste)

1/2 tsp. of cayenne

2 tsp. of Turmeric

1 tbs. of cumin seeds

1 tbs. of mustard seeds

2 celery stalks cut into pieces

1 cup of basmati rice or quinoa or couscous or barley (more for kapha)

PREPARATION:

In a large pot, fill with water and the above ingredients. Bring all the spices and vegetables to a general boil. Then, cover and low simmer for a half hour. Add the grain and allow it to cook in the broth.

Optional: for non-vegetarians  you can add some chicken to the soup. As an Italian, I sometimes put a pastina (baby pasta) instead of the rice. But that just caters to the kid in me still. 

HOLIDAY CHAI PECANS

This is a simple Ayurvedic treat for the holiday's. You can bag them as stocking stuffers or simply stuff your own tummy with delight.

INGREDIENTS:

Egg white from one egg 

1/4 cup of maple syrup

1 tbs. of ghee

1 tsp. of cinnamon, nutmeg, cardamom, clove powder and ginger powder

1 pinch of sea salt or Himalayan rock salt or even kosher salt

3 cups of raw pecans (other nuts such as almond, cashew and walnuts can be used instead)

PREPARATION:

Soak the nuts over night or at least 4-6 hours in filtered water to increase digestibility and decrease the dry qualities of nuts that can strain digestion

Preheat oven to 250/275 degrees.

Mix the liquids in a small bowl and beat thoroughly.

In a separate bowl add the dry ingredients and mix thoroughly.

Then combine both the wet and dry ingredients.

Place the nuts on a cookie sheet.

Bake for approximately 1 hour.

Use a spatula to remove from the cookie sheet.

Let them cool and then store. Enjoy!

ACORN SQUASH TREAT

INGREDIENTS:

1 Acorn squash

1 tbs. of ghee or coconut oil

1/4 cup of pecans or walnuts

1 cup of cooked basmati rice

1/4 tsp. of cumin powder

2 tbs. of raisins

pinch of salt

1/4 onion diced

1/4 tsp. of ginger powder

1/4 cup of cilantro, basil or parsley

PREPARATION:

Preheat oven to 300 degrees

Cut the squash in half and gut out the seeds.

Prepare a pie dish or baking dish with 1/2 inch of water.

In a small pan warm ghee and then mix all the ingredients, minus the rice, acorn and cilantro etc., sauteing for around 5 minutes on a medium flame.

Separately, bring 1 cup of rice with 2 cups of water with a pinch of salt to a boil. Lower the flame and cover. Cook for 20 minutes.

Take these ingredients, mix them all together in a small bowl and add them to the halves of the squash. Place the acorn squash into the baking dish and cover with aluminum foil.

Bake for 35-45 minutes at 375 degrees.

Test the acorn squash with a fork and when the squash appears soft. Turn the oven off and remove from racks. Let sit for 5 minutes. Garnish  with the cilantro etc. and serve.

Enjoy!

SWEET POTATO PANCAKES/WAFFLES

As we enter into Vata Season (cold and dry time of year) we naturally do what the animals do in that they begin to store food. For us as humans, though we may go into semi-hibernation, we go inward and store food in the form of High Fat and Protein to insulate us from the cold. This recipe helps to give us adequate nutrition in alignment with the season. This recipe is best for Vata and Pitta types. Kapha may increase in more Kapha. 

Ingredients:

8 oz. of sweet potato (either freshly boiled or out of an organic can)

1 tbs. of baking powder

pinch of salt

1 cup of almond milk

1 cup of spelt flour

1 tbs. of pecans or other nuts

1/2 cup of ghee

1 tbs. of raw sugar (optional)

3 eggs

1/4 cup of maple syrup

Preparation:

Mix dry ingredients together and wet ingredients together. Then combine both. 

Heat a  a grill/pancake pan, then add a teaspoon of butter or ghee.

Take a ladle worth of batter and add it to the  pan. When you see a significant amount of bubbles forming that's when it is time to flip the pancake.

Cook until golden brown.

Remove.

Add pecans or other nuts.

Apply maple syrup and serve.

Enjoy!

Note: you can also use this recipe to  make pumpkin pancakes/waffles. Simply switch out the sweet potato  with pumpkin. Just as good. 

APPLE CIDER AND DATE SHAKE

INGREDIENTS:

1 cup of apple cider

7 dates

1 tsp. of ghee or coconut oil

cinnamon stick or 1/8 of tsp. of cinnamon powder

1/8 tsp. of cardamom

squeeze of lime (optional)

PREPARATION

In a medium sauce pan and on medium heat add cider, dates, spices, and oil. Simmer for 10-15 minutes. Then add to a blender on high for 1-2 minutes. After, squeeze the lime. Add cinnamon stick to beverage to a mug and enjoy.

Simple, warm and sweet. This recipe is in honor of the transitioning from summer to fall. Apples are anti-inflammatory and building to the tissues. Dates also strengthen immunity. Spices support digestion. Oil supports lubrication and strengthening of the whole body.

WRAP OR QUESADILLA?

INGREDIENTS:

1-2 leaves of kale cut into small pieces

1 tsp. of cumin seeds

1 tbs. of ghee or coconut oil

1 tsp. of mustard seeds

1/4 cup of diced onions

pinch of salt

pinch of pepper

1/2 red or bell pepper diced

1/4 cup of water

1/4 cup of goat cheese (or other optional cheese)

2 tortilla (wheat/quinoa/corn)

2  large frying pans

PREPARATION:

In a large pan add ghee and have the flame on medium. Add the spices, except pepper and salt and allow to pop. Then add vegetables and saute for 3-4 minutes. Add the water and cover for 10 minutes or until the water mostly evaporates. Turn off the pan. Add the salt, pepper and goat cheese to the pan. Stir thoroughly, then add this to the one tortilla and cover with the second tortilla.  This will make a type of quesidilla. Now, take this and add it to the second pan and warm on one side, then the other. Turn off the burner and remove. You can cut it into four pieces.

Note: If you wanted to make it a simple wrap you could just use one tortilla. Also,  you could cut some avocado to make it a heartier dish. Other veggies too. This is just a simple recipe to satisfy a meal requirement that is light, dinner for example. If you're a meat eater, you can also saute whatever desired protein. You could also add beans.

QUINOA PASTA AND GREENS

Cooling, filling, simple and yummy!

Ingredients:

1 bunch of broccoli rabe (optional: kale instead)

3-4 tbs. of parmesan cheese

1 tbs. of red pepper flakes

1 lb. of quinoa ziti or other quinoa pasta

1/2 tsp. of salt

4 tbs. of olive oil

1 head of broccoli cut into pieces

1 shredded carrot

1/4 cup of diced up basil leaves

3/4-1 cup of water

1/2 onion diced

3-4 garlic cloves crushed or diced

Optional: 1/2-1 cup of red kidney beans can be added as well

Preparation:

In a medium sauce pan boil water. Add pasta and simmer for 8-10 minutes depending on desired consistency. While simmering, in a large skillet/frying pan add 3/4-1 cup of water. Then add the above vegetables, garlic and onions and salt. Low simmer for 15-20 minutes until most of the water has evaporated. Strain pasta and mix  both the pasta and veggies.  Finally add the pepper flakes and parmesan cheese.  Drizzle olive oil. Let sit for 5-7 minutes and serve.

Note: I've had fun with this recipe by also making a pesto sauce.