GREENS AND BEETS JUICING

This recipe is timely for this time of year as we consider juicing, and a variation of the CLEANSING BEETS RECIPE. 

Ayurveda is very specific about how juicing should be conducted in order to ensure its integration as part of healthy practices. A little bit of juice goes a long way, versus a large mug or glass of it. Typically, 4-6 oz. of juice is ideal. Anything more than that becomes too much for the body to digest as the sugars can be more concentrated, the sweeter it is. Preferably, the ratio is 3 veggies (greens for example) : 2 fruits. There should be a little more bitterness than sweet. Too much sweet requires more energy of the body, especially the liver, in order to convert the sugars into a usable form.

Check out this recipe:

Ingredients:

1 beet

1 kale leaf

1" ginger piece

1/4 cup of cilantro juice

4 carrots

2-4 celery stalks

1/2  of wheatgrass (processed with the cilantro)

pinch of cardamom powder

pinch of cumin powder

Pinch of cinnamon

Preparation:

Separately take one handful of fresh cilantro, and the wheatgrass and add it to blender with 1/2 cup of water. Blender this for a couple minutes. Strain the liquid and save the juice. You can use the pulp in other dishes not to waste it or you can compost it.

In a juicer add the remaining ingredients, saving the spices for last. Juice those ingredients and then combine the cilantro juice. Then you can add the spices and stir well.

Enjoy this drink as a breakfast replacement, depending on your digestive fire (agni) and your constitution (Kaphas can benefit from less or increase the bitter and pungent tastes).

SPINACH AND FRESH CHEESE

Otherwise known as Saag Paneer in Indian Cuisines, this recipe is yummy, light, easy to digest and tasty. It was a fun recipe to whip up for friends and can be tri-doshic, balancing to Vata, Pitta and Kapha, even this time of year if it's done right. The spices help with reducing the kaphagenic qualities of the cheese and yogurt. The whey and spices boost digestive enzymes. The ghee, yogurt and cheese support healthy pre/pro-biotics. The rice provides adequate fiber, along with the spinach. Plenty of protein in this dish. Balanced carbs and fats. A whole complete meal. Light, filling and satisfying.

Remember, green is good, especially this time of year as spring enters into the atmosphere and green is good for the blood.

This recipe is a bit involving though. There are several steps but the end result is amazing and it can be fun to make this an opportunity to be intimate with cooking and being in the natural pharmacy known as the kitchen.

INGREDIENTS:

3 cups of fresh spinach

2 cup of water

1 cup of fresh/whole fat yogurt

2 limes

1/2 gallon of whole organic or raw milk

2 tsp. of cumin seeds

1 tsp. of mustard seeds

1 onion completely diced

1 tbs. of diced fresh ginger

1 tsp. of turmeric

1 tbs. of ghee/coconut oil

2 tsp. of sea salt or himalayan pink salt

2 cups of whey liquid

1 cup of soaked rice

1/4 cup of cilantro

1 tbs. of cardamom pods

1/8 tsp. of cayenne

PREPARATION:

STEP 1:

In a large saucepot, pour in the milk. Bring it to a medium simmer for 10 minutes. Then squeeze 1 1/2 lime juice into this. It will curdle. The milk solids will separate from the whey protein. When it appears as though all the milk has separated. Take a large bowl and strain this mixture. The cheese part will remain in the strainer. The liquid is the whey. Keep this as you'll use it for your rice. Empty the contents of what is in the strainer onto a dish. Then, place another dish on top with a weight of sorts in order to squeeze out any remaining liquid. You can do this for about 1.5-2 hours. You'll see the water on the sides. Occasionally, drain this mix and put the weight back on. For the weight, I usually get a few heavy bowls and place it on top to ensure the cheese is being squeezed. After the time has passed, remove the weight and slice the cheese into cubes. It becomes a soft and light cheese.

STEP 2:

Take 1 cup of water and add it to a medium saucepot. When it starts to simmer, add the spinach and cover for a minute or two until it has softened. 

STEP 3:

Take the spinach and add it to a food processor. Add the yogurt and blend really well, into a puree.

STEP 4:

In a large skillet, add the ghee and spices. Saute and allow the spices to infuse into the oil. This can be for a minute or two on a low heat. Then, take the cubes of cheese and add it to the oil/spice mix and saute until most of the edges of the cheese have browned. Next, add the onions and ginger. Saute for a minute or two. Then add the spinach/yogurt mixture. Cover this, with a low simmer for 15-20 minutes.

STEP 5:

In a medium saucepot, add 1 tbs. of ghee and 1 tsp. cumin seeds. Let the seeds pop into the oil on a low heat. Next, add the rice and saute slightly. Next, add 2 cups of the whey and bring to a boil. Add salt. Cover and let simmer on a low-medium heat until the rice has cooked. Towards the last five minutes add the cilantro and mix it into the rice. Cover the pot. Cook for another 5 minutes. Turn off the heat and let it sit for five minutes. 

STEP 6:

On a plate, scoop out the rice and then add the saag paneer to the rice on the side. You can cook other vegetables to complete the dish. See previous recipes for ideas. Personally, I have eaten this wish a small glass of Takra (Ayurvedic Buttermilk) and home made dosa (Indian pancake/flat bread). Amazing!

Note: the remaining whey liquid can be stored up until 5 days and you can use it again for other rice dishes or as a base for something else. 

ALMOND TULSI DELIGHT

This was another tasty and nurturing recipe that was a hit at the last workshop. I'm excited to share it.

INGREDIENTS:

1 heaping tbs. of Tulsi (pure herb)

2 tsp. of Cardamom powder ( 1 tbs. of pods crushed)

Maple syrup (add as much as you'd like to taste)

1 cup of almond milk

2 cups of water

PREPARATION:

In a medium saucepan, add the water and herbs.

Bring to a medium simmer for about 10 minutes.

Add the almond milk and maple syrup. Low simmer for another 5 minutes.

Let it sit as you turn off the heat.

Serve and enjoy!

AYURVEDIC SCALLION PANCAKES

INGREDIENTS:

1 cup of chickpea flour

1 cup of water

1 tsp. of cumin powder

1 tsp. of turmeric powder

1 tsp. of fenugreek powder

1 tsp. of sea salt or 1/2 tsp. of himalayan rock salt

1/2 tsp. of black pepper

1 cup of diced scallions

1 cup of shredded carrots

1 tsp. of melted ghee or coconut

1 tsp. of cilantro or parsley diced

PREPARATION:

In a bowl, mix the chickpea flour, water and spices together thoroughly. Then add the vegetables and mix it all well. This is the batter.

Next, take a pancake griddle or non-stick pan and drizzle 2 tsp. of ghee/coconut and when the pan is hot enough, take a scoop of the batter and add it to the pan. Use the scoop to spread out the mixture evenly and into a pancake shape. Use a plastic or wooden spatula to flip the pancake over when you can see that the side is browning. Cook evenly on both sides. Serve it on a plate and you can garnish it with some cilantro or parsley.

NOTE: For kapha predominant individuals a variety to this would consist of the 1 cup of scallions, 1/c cup of shredded carrots and 1/2 cup of saute' onions. Remember, Kapha benefits from pungent, bitter, astringent, warm, light and drying qualities. 

This recipe is filling and tasty. It makes a good addition to meals or can be good for breakfast with a cup of tea, or dinner in the same fashion.  

DIGEST TEA

This recipe is great for stoking the digestive fire and promoting lymphatic circulation. One of the key ingredients is Fenugreek and this herb is one of the best herbs for removing toxins. The Mahanarayan Oil serves as a lung decongestant. 

INGREDIENTS:

1 cinnamon stick

1 tsp. of Fenugreek Seeds (or powder)

3 slices of fresh ginger

3 drops of Mahanarayan Oil

1/2 tsp. of raw honey

PREPARATION:

In a small saucepan, add water and spices. Let it simmer for about 10 minutes on a low to medium simmer until the water turns a golden/rusty color. Turn off the flame. Let it sit for two minutes. Strain the spices in a mug. Add the honey and Mahanarayan Oil. Serve and enjoy.

NOTE: You can purchase a bottle of Mahanarayan Oil through Banyan. The oil is also an excellent oil for muscles aches and pain. 

LENTIL WINTER SOUP

INGREDIENTS:

1/2 cup of basmati (short grain) or barley (soaked 4-8 hours)

1 cup of red lentils (soaked at least 4-8 hours)

1/2 - 3/4 tsp. of cayenne powder

1 tsp. of cumin powder

1 tbs. of garlic powder

1 tsp. (or salt to taste) of sea salt or Himalayan Rock Salt 

1 tbs. of turmeric powder

1/2 cup of diced up fresh parsley

1 1/2 cup of spinach

1 diced up onion

2-3 bay leaves

2-3 carrots diced

2 celery stalks sliced into small chunks

1 tbs. of ajwan seeds

2 tbs. of ghee

PREPARATION:

In a large sauce pot, place oil and spices together (except the parsley). Heat this mixture until you start to smell the spices infusing into the oil. Next, fill the pot with water up until approximately 1 inch below the rim. Add all the other ingredients and bring to a boil. Once this mixture begins to boil, lower the flame to a low-medium simmer and cover. If it seems to be dripping out the sides, lower the flame a bit more until it has stopped. Cook this for approximately 45 minutes to an hour. Turn the heat off and let it sit for 5 minutes. Enjoy!

Note: for Pitta predominant types, you can replace the red lentils with yellow or green. Additionally, you can avoid the cayenne and replace it with a tablespoon of Fenugreek seeds. If Pitta is too high, just use the basmati instead of barley and use Mung beans instead of lentils.

WINTER BREW TEA

Here's the last recipe that I pulled together, that was a hit, the night of the grand opening event. This recipe supports stimulating digestion and circulation as you are warmed up from the inside out, keeping you warm while it's cold outside.

INGREDIENTS:

2 cinnamon sticks

1 tsp. of turmeric powder

1 tbs. of cardamom pods (crushed)

6-7 cloves

1 tsp. of ghee

Raw honey (optional sweetner)

PREPARATION:

In a medium saucepan, add water to an inch below the rim and then add all the above ingredients. Bring to a low simmer for approximately 20-25 minutes. Strain, serve and enjoy!

COCONUT DATE BALLS

This is another recipe I whipped up for my recent gathering that everyone couldn't get enough of. It's simple and quick.

INGREDIENTS:

3 cups of pitted dates

2.5 cups of shredded coconut

1/2 to 1 cup of almond meal (this depends on how wet the mixture seems)

1/2 cup of coconut oil and ghee melted together (equal proportions)

1 tbs. of cardamom powder

PREPARATION:

Except for the raw almonds, place all the ingredients in a food processor. You may need to cut the dates up really well, depending on your processor. I had used the option on my blender and it took some extra time to puree most of the mixture. Mix all the ingredients until it looks as though it can be rolled into a substantial ball. They will harden somewhat but still feel soft. You'll see. Just note that the almond meal helps to bind it more if it seems too wet from the oil. If it's too dry, add more of the oil. 

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!