BASIC ROASTED CARROTS

INGREDIENTS:

1 bag of carrots

1. 5 tsp salt

1 tsp black pepper

1/4 cup olive oil

2 tbs salted butter (sliced into slivers)

1 tsp fenugreek

1 tsp rosemary

PREPARATION:

Preheat oven to 425 degrees F.

Slice carrots in half (midway), then longway, into quarters depending on the size of the carrot. (You want to cut them so they’re like french fry shapes.)

Take these carrots and add them to a baking pan.

Pour on the olive oil, drizzling thoroughly.

Randomly add the slices of butter.

Sprinkle the spices over the carrots.

Mix the carrots thoroughly.

Bake for 25 minutes.

Serve and enjoy!

SWEET POTATO BUTTER WINE SAUCE *BONUS FOR FUN

Tis the season of giving and here is a recipe I was inspired to make and desired to share with you all. My friends loved it! This is a lovely sauce (not gravy, lol)

INGREDIENTS:

4 sweet potatoes or yams or both peeled and cut into small cubes

1.5 cups of white wine such as Pinot Grigio

2 cups of water

1/2 onion diced

1-2tsp of saindhav (himalayan pink salt/rock salt) or sea salt is fine for this dish.

1 tsp of black pepper ground

1 stick of salted butter (*you can adjust this based on your need/preference)

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp of cumin powder

PREPARATION:

In a saucepan, add the butter (having it melt first in the pan) and spices until the oil is infused after 1-2 minutes on medium heat.

Add the cut-up yams/sweet potatoes, and onions, sauteing them for 1-2 minutes covering thoroughly.

Next, add the wine and water, bringing the mixture to a simmer on medium to high heat, then once simmering, lower the heat to a medium-low.

Cook this for about 45 minutes covered and until you notice the sweet potatoes/yams are very soft and even mushy.

You can add more salt and cinnamon to increase taste.

Let it sit covered.

Two options: this can be either used as is as a sauce for any type of pasta per your dietary regimen, OR, you can put the mixture into a food processor or blender, and then add it back to your pot to ladle onto your pasta. Either consistency will work just fine since there are many types of sauces.

Buon Appetite! Let me know what you think if you try it.

BEET AND BUTTERNUT SQUASH SOUP

INGREDIENTS:

1 beet cute into cubes

1 butternut squash peeled and cut into cubes

2 cans of pure coconut milk

2tbs of ghee (or coconut oil)

1 tsp. cinnamon

1 tsp. of cumin powder

1 tsp of black pepper

2 tsp of saindhav (himalayan pink or rock salt)

1 tbs raw pumpkin seeds (as needed per bowl)

1 tbs of semi-crushed pecans (as needed per bowl)

2 cups of water

1 tbs of vegetable bouillon (or chicken) diluted

PREPARATION:

In a large pot, add the oil with the spices first and infuse the oil over medium heat for 1-2 minutes.

Next, add the vegetables and saute in this herbalized oil mix for 1-2 minutes, stirringly generously.

Then add the water and coconut milk and bring to a simmer.

Cover the mixture and cook on medium heat for about 45 minutes.

Once the vegetables have softened, add them to a food processor for 1-2 minutes until the mixture is completely evened out as a soup consistency.

Return the mixture to the pot and let it sit for 3-5 minutes, covered.*double check at this point the need for salt, and you can add more powdered cinnamon if you’d like.

Serve the soup in a bowl and add the pumpkin seeds and pecans on top.

P.S. You’ll love the rich red color!

SWEET POTATO SPICED PANCAKES

INGREDIENTS:

1/2 cup of sweet potato puree (either fresh or canned)(if you’re using fresh sweet potato, bake it first, as a separate recipe, then scoop out the insides)

1 cup of almond milk

1 cup of spelt flour (optional: almond or oat flour)

3 eggs

2 tsp of raw sugar

1 tbsp of pecans or walnuts (chopped)

1/2 cup ghee (optional: coconut oil but ghee is ideal)

1 tbsp of baking powder

Maple syrup

1/2 tsp of cinnamon

1/2 tsp of cardamom

1/2 tsp of ginger

1/2 tsp of crushed cloves

PREPARATION:

*keep in mind that this is like any intent in making pancakes as you’re creating this recipe

1- mix dry ingredients together, except for the nuts

2- mix wet ingredients together, except for the maple syrup, first beating the ghee and eggs

3- mix both together

4- In a pan, add ghee, then pour the batter into pancake shapes; cooking them on the grill or pan accordingly

5- Removing the pancakes and placing them on a plate, add the nuts and maple syrup per taste.

Enjoy!

PUMPKIN SPICED PANCAKES

INGREDIENTS:

1/2 cup of pumpkin puree (either fresh or canned)

1 cup of almond milk

1 cup of spelt flour (optional: almond or oat flour)

3 eggs

2 tsp of raw sugar

1 tbsp of pecans or walnuts (chopped)

1/2 cup ghee (optional: coconut oil but ghee is ideal)

1 tbsp of baking powder

Maple syrup

1/2 tsp of cinnamon

1/2 tsp of cardamom

1/2 tsp of ginger

1/2 tsp of crushed cloves

PREPARATION:

*keep in mind that this is like any intent in making pancakes as you’re creating this recipe

1- mix dry ingredients together, except for the nuts

2- mix wet ingredients together, except for the maple syrup, first beating the ghee and eggs

3- mix both together

4- In a pan, add ghee, then pour the batter into pancake shapes; cooking them on the grill or pan accordingly

5- Removing the pancakes and placing them on a plate, add the nuts and maple syrup per taste.

Enjoy!

ZUCCHINI SAUCE

This delightful recipe is a childhood memory, with a few current Ayurvedic adjustments, that is a great dish to serve during and at the end of summer.

INGREDIENTS:

1 zucchini cut into cubes

1 large beefsteak tomato OR 4 San Marzano plum tomatoes cut into cubes

1 medium sweet onion diced

1 tbs of garlic minced

1 cup of olive oil (cold pressed)

2-3 tsp of sea salt

2 tsp of black pepper

1 tbs of fresh crushed dill

1/2 cup of water

PREPARATION:

In a large saucepan, place the oil with garlic and onions. Bring to a light saute over medium heat.

Next, add in the vegetables and mix thoroughly.

Add the spices and mix thoroughly.

Add the water and bring to a medium heat.

Cover and let this mixture cook for about 25-30 minutes over a lower heat.

The lower heat with time will allow more of the juices from the zucchini and tomatoes to release and add to the oil and water mix creating the sauce.

Turn off the burner and let this mixture sit for 5 minutes.

Serve and Enjoy!

**This sauce can be served with any pasta or grain of choice per constitutional.

**For those of you on specific diets that exclude nightshades and garlic, you can replace the garlic with fennel seeds (2 tsp), and 3 large carrots (instead of the tomato) cut into cubes.

SIMPLE ROTI RECIPE

Chapati is a type of flatbread. Roti is a type of chapati. This pacifies all three doshas but especially Vata and Pitta.

INGREDIENTS:

2 cups of wheat flour or roti flour (purchased from an Indian market)

1 cups of filtered water

pinch of sea salt

PREPARATION:

1- Be sure to have a flat grill readily available, or traditional South Asian pan, or a gas stove with a grill top

2-Be sure to mix all ingredients in a bowl. The texture of the dough should be soft enough to mold into small balls around 2 inches in size. Adjusting the water-to-flour ratio is important.

3-Take one of the balls, and on a flat surface lightly sprinkled with flour, roll out the dough until it is almost paper thin. Use a roller. 

4-Turn the heat on to medium-high heat, not too high, and either add a little ghee to the pan or grill surface or not depending on your arrangement.**this may vary with the type of gas heat you have and stove power. You may have to adjust the heat.

5- Place the flattened dough over the flame and slowly move it around. You’ll start to notice bubbles forming, which is great! If you don’t see it puff up, increase the heat. That’s what you want to see. It’s fun to watch. Flip it around slowly to ensure both sides are cooked.

6- Take it off the stove after a few minutes and place it on a dish. 

7-Lightly oil it with ghee (preferred) or coconut oil.

This recipe is good, especially this time of year, and can be eaten with a dal or soup. Alternately, you can have this for breakfast with a cup of tea, and a smear of ghee, eggs, veggies, or simply veggies. 

Optional: you can add the dough directly to the stove flame but you have to be quick about noticing the transformation before burning. The bubbles happen faster this way. Fun to watch!

COCONUT CREAM PIE DELIGHT

INGREDIENTS:

1 can of coconut milk (let it chill in the freezer for an hour or two- the longer, the thicker it gets and holds form)

1/2 tsp. of cardamom powder

1/2 tsp. of cinnamon (optional)

1/4 cup of raw sugar or maple syrup or maple syrup

1 cup of oats (soaked for you)

1 cup of raspberries or strawberries or blueberries. (or simply mixed fruit per your list)

PREPARATION:

In a pie-baking dish, spread out the oats enough to cover the bottom and sides evenly.

Separately, take the can of coconut milk and mix it with the spices and agave. Use a mixer to stir on high speed for 5-7 minutes until you start to notice the coconut milk thickening.

Pour into the pie baking dish. Then drop in the fruit, evenly. Place the coconut pie into the freezer for an hour. Serve and enjoy!

SPRING UPMA

INGREDIENTS:

2 tsp. of green chillis

6-7 bay leaves

1 carrot shredded

1 tsp of mustard seeds

1 tsp of cumin seeds

1/2 cup of peas

1 tsp of ginger powder

1 tbs of cilantro cut

1 small onion diced

1 tsp. of saindhav (pink himalayan salt)

1 cup of semolina or cream of wheat (or barley flakes for kapha predominant issues)

1.5 tbs of ghee

2 cups of water

PREPARATION:

Add ghee to frying pan with the spices. Medium heat.

When the seeds start to pop, add the veggies. Mixing thoroughly.

Next, add the semolina flour (or other), and saute.

Add the water, and mix thoroughly.

Cover on low heat, simmer. The consistency should turn into a type of cereal.

Turn off the heat after 8-10 minutes.

Serve and enjoy!

SIMPLE BARLEY CHAPATI (flatbread)

Chapati is a type of flatbread. This one made of barley will have a filling effect but also a lightening and drying effect. It is great for Kapha/Pitta predominant individuals/conditions. To prevent aggravation of Pitta and Vata, wheat helps.

INGREDIENTS:

1 cup of wheat flour

1 cup of barley flour (you either have to grind pearled barley yourself, or purchase it in an Indian Market)

1 cups of filtered water

pinch of sea salt

pinch of black pepper

pinch of cumin powder

pinch of fenugreek

PREPARATION:

1- Be sure to have a flat grill readily available, or traditional South Asian pan, or a gas stove with a grill top

2-Be sure to mix all ingredients in a bowl. The texture of the dough should be soft enough to mold into small balls around 2 inches in size. Adjusting the water-to-flour ratio is important.

3-Take one of the balls, and on a flat surface lightly sprinkled with flour, roll out the dough until it is almost paper thin. Use a roller.

4-Turn the heat on to medium-high heat, not too high, and either add a little ghee to the pan or grill surface or not depending on your arrangement.

5- Place the flattened dough over the flame and slowly move it around. You’ll start to notice bubbles forming, which is great! That’s what you want to see. It’s fun to watch. Flip it around slowly to ensure both sides are cooked.

6- Take it off the stove after a few minutes and place it on a dish.

This recipe is good, especially this time of year, and can be eaten with a dal or soup. Alternately, you can have this for breakfast with a cup of tea, a smear of honey, and a smear of ghee, eggs, veggies, or simply veggies.

Note: for Vata predominant issues/constitution, you can omit the barley flour and use 2 cups of wheat flour. Also, get happy with ghee and use it a little more than the recipe suggests.

Optional: you can add the dough directly to the stove flame but you have to be quick about noticing the transformation before burning. The bubbles happen faster this way. Fun to watch!

RED LENTIL SEASONAL TRANSITIONING SOUP

INGREDIENTS:

2 large parsnips (cut in half and then cut in half-moon shapes)

2 celery stalks (cut similarly to carrots)

1/2 yellow onion large (diced)

1/4 cup of pure pomegranate juice (make sure it is pure)

2 scallions cut into slivers from root to stalk

2 cups of spinach

1 cup of red lentils (that have been soaked overnight)

32 oz. of water

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

1 tsp. of black pepper

1/2 cup of diced parsley

1 tbs of turmeric

3 bay leaves

2 tbs of ghee

1 tsp of dry ginger

1 tsp of cumin powder

PREPARATION:

In a large saucepot, add the oil and spices and saute for 2 minutes.

Next, add all diced ingredients, including spinach. Mix for about 1 minute.

Then, place the beans and water.

Mix thoroughly.

Simmer on medium heat for about 45 - 60 minutes, covered.

Turn the soup off and let it sit.

Note: the soup is without any grain or pasta. You can separately cook barley (more for kapha). Add this to a bowl and then ladle the soup into it. Do not add any form of cheese to this mixture as it is not compatible with this meal, according to Ayurveda. 

WINTER SPICED MILK

Have this on a cool winter’s night, or morning! Enjoy! Stay warm and cozy!

INGREDIENTS:

1 cup of cow’s milk (otherwise almond, hemp, oat milk is ok)

1/8 tsp of cinnamon

1/8 tsp. of clove powder

1/8 tsp. of cardamom

1/8 tsp. of dried ginger powder

1/8 tsp. of black pepper

1 tsp. of turmeric

1 tsp. of ghee or coconut oil

1 tsp. of raw honey

PREPARATION:

Add milk to a small saucepan.

Add the spices.

Bring to a simmer for about 10 minutes.

Add the oil.

Then wait a couple of minutes so the milk is no longer at boiling point and add the honey.

Stir thoroughly.

Enjoy!

If you wanted something dense in the morning, you can add 101-5 almonds and 2 dates. Then blender this mixture before serving.

SALTED CHOCOLATE COCONUT MACAROONS

INGREDIENTS:

2 cups of unsweetened coconut flakes

2 egg whites

½ tsp. of almond extract

1 cup of confectioners’ sugar

2oz. of semisweet chocolate for melting

1 tsp. of cinnamon

½ - ¾ cup of coconut milk

2 tbs. of almond milk (oatmilk is fine too)

Salt

PREPARATION:

Preheat oven to 350 degrees. In a bowl, mix together the coconut, egg whites, and extract. Slowly mix in the sugar. Next, add the coconut milk. If the mixture seems too dry to bind, add some more coconut milk but slowly until you notice the mixture sticking together.

The size of balls should be the size of a small golf ball. If they are much bigger there will be a tendency for the ball to be dryer and may even fall apart either before it is baked, or possibly after.

Scoop out balls of the mixture and place them on parchment paper. Bake for 15 minutes and brown on the outside. Let cool.

In a separate bowl, have the melted chocolate in a double boiler set up. To help with melting it more smoothly, add the 2 tbs. of almond milk and continue to stir the mixture until it has a liquid consistency. It will harden when cooled.

Dip the macaroons or drizzle with chocolate and place them back onto parchment paper.

Sprinkle some sea salt over the macaroons. Allow the macaroons to harden. Then serve.

A SIDE OF BUTTERNUT SQUASH

INGREDIENTS

1/2 or 1 whole butternut squash peeled and cut into cubes (removing the seeds)

1 cup of black raisins

1 tbsp of mustard seeds

1 tbsp of cumin seeds

1 whole sweet onion diced

1 tsp. of ginger powder

2 tbsp of ghee

1 tsp of black pepper

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

1/2 cup of water

PREPARATION

In a large pan, add the ghee and warm it.

Next, add the mustard and cumin seeds and wait until you hear the seeds pop.

Then, add the black pepper and ginger, stirring this mixture for a minute.

Now, add the onions and stir for one minute.

Next, add the raisins, butternut squash, then water, and stirring for a minute.

Finish, by adding the salt.

Cook on medium heat, and covered, for 25-30 minutes (depending on your stove,) The butternut squash should soften. You can stir a few times while it is cooking. Make sure the water doesn’t evaporate before the squash is done.

Then, most importantly, ENJOY!

POMEGRANATE LIME DIVINE

Tis the season to help the heat dissipate from our bodies as we progress into the fall season.

INGREDIENTS

1/4 cup of pomegranate juice (pure concentrated)

1/4 cup of lime juice/limeade (freshly squeezed limes or store-bought lime juice)

1/8 tsp. of fennel powder

pinch of sea salt

3/4 cup of coconut water (as pure and least ingredients as you can find)

1 tsp. of raw sugar or maple syrup

PREPARATION

Mix all ingredients thoroughly. You can drink at room temperature. Enjoy!

Note:

Fresh ingredients are usually preferred but not always easy or practical. Do your best for sure.

LOVELY SUMMER SALAD

INGREDIENTS:

1 avocado peeled and cut into cubes

1 head of red or green romaine lettuce broken up by hand in to pieces

1/4 cup of sweet corn kernals (canned is fine)

1/4 cup of artichoke hearts (canned is fine)

3 San Marzano plum tomato (ideal) cute into slivers

1/4 cup of pitted green olives

1 shredded carrot

1/4 cup of fresh basil leaves

For dressing:

1/2 cup of olive oil

5 pitted dried dates

1/2 teaspoon of black pepper

1.5 tsp of sea salt

1/4 lemon or lime squeezed

PREPARATION:

For the dressing: add all ingredients to a blender or food processor. Make sure that the mixture is a dressing consistency. This can vary per the size of dates used.

In a large bowl, add all the vegetables and mix thoroughly.

Next, pour the dressing over the salad.

Enjoy!

SUMMER UPMA (BREAKFAST/TREAT)

Ingredients:

1 cup of almond meal (or cream of rice)

½ to 1 cup of water

2-3 dried figs cut into cubes

3-4 dried apricots cut into cubes

½ tsp. of cardamom powder

1 tbs. of ghee or coconut oil

Maple syrup (to taste)

1 /2 tsp. of mustard seeds

Preparation:

Take a stainless steel frying pan and add the almond meal, drying roasting until evenly heated.

Remove the almond meal and place it into a bowl.

Add ghee and spices to the pan, while overheating and allowing the spices to infuse for a minute or two. Add fruits until they being to moisten/expand.

Then add the almond meal and evenly roast.

Add water and bring to a gentle simmer.

Cover on low heat and cook for 10 minutes.

Shut heat and let sit for about 5 minutes. Serve and add maple syrup, as needed.

"SUMMER CHAI"

Ingredients:

1 tbs. cardamom pods

1 tsp. vanilla extract

6-8 whole cloves

Sliced ginger (1 inch)

¼ cup Raw sugar

3-4 mint tea bags

1-2 cups of milk

3 cups of water

Preparation:

Fill a medium saucepan to approximately 1 inch below the rim with water.

Crush the cardamom pods.

Add cardamom, cloves, and ginger, and bring this to a gentle boil for 15 mins.

Add milk and again bring to a gentle boil/simmer.

Add vanilla, mixing with one spoon go around.

Then, add tea bags and boil for an additional 10 mins.

Add sugar, to taste. C

over and let sit for 10 mins.

Serve, drink. (enjoy it either heated or at room temperature).

COCONUT ALMOND LIME RICE

Ingredients:

1 cup of basmati or jasmine rice

1 lime juiced

¾ cup of diced cilantro (parsley or basil as an alternative)

¾ tsp. of sea salt

1/4 cup of crushed raw almonds

2 cups of coconut milk

1 tbs. ghee or coconut oil

1 cup of water (2 if you want to make it more sticky)

Preparation:

Soak your rice for at least 3-4 hours or preferably overnight. Take a medium saucepan and add the base oil. Warm the oil and add the almonds and the rice, dry roasting it for a minute. Next, add coconut milk and bring to a boil. At this point add the lime juice and stir thoroughly. Add the sea salt and cilantro and lower the flame to a simmer. Cook for approximately 30 minutes, only stirring three times throughout the cooking process. Turn burner off. Let sit for 5 minutes and serve.

BROCCOLI SPINACH COCONUT CURRY

Ingredients:

2 cups of coconut milk (fresh is ideal but otherwise organic cans will work well)

4 cups of spinach

2 cups of diced broccoli

2 tsp. of salt (salt to taste)

1 tsp. black pepper

3/4 tsp. of ginger powder

1 tsp. cumin seeds

2 tbs of ghee

Preparation:

In a large saucepan add the ghee and spices. Allow the cumin seeds to begin popping. Heat should be medium to high.

Next, pour in the coconut milk and stir thoroughly.

Then, add the spinach and cover for 5 minutes.

Next, place the mixture in a food processor for 1 minute. This is so the mixture can be thoroughly transformed into a sauce, similar to a saag paneer. Return the mixture to the pan with the heat on medium.

Add the broccoli and cook for 10 minutes.

Finally, turn off the burner and let the pan sit for 5 minutes.

Serve and enjoy!

Note: can be served with an appropriate grain such as barley or basmati, even quinoa.