SIMPLE ITALIAN GARDEN SALAD

More often than not, the simple things in life definitely have a longer-lasting impact on us. Most often, it truly is about the simple pleasures in life that have a positive impact on health. I hope you enjoy this simple salad right from the garden.

INGREDIENTS:

3 Italian Plum tomatoes (cut horizontally and then 1/4 inch vertical slices)

1 cucumber (peeled and cut in half horizontal, then in half moon verticle slices)

1/2 red onion cut into quarter moon slices

3 tbs. cold-pressed olive oil

1/2 - 1 tsp. of sea salt

1/2 tsp of black pepper

2 tbs of freshly picked basil leaves

1/8 cup of balsamic vinegar

Option: 1/2 cup of pitted black olives

PREPARATION:

In a salad bowl, place all ingredients and stir thoroughly. Let the mixture sit for about 10 minutes to marinade. Serve and enjoy!

GINGER LIMEADE

In Ayurveda, we understand that the power of jatharagni (digestive metabolic capacity of the stomach) tends to dissipate in strength as the summer approaches. This is due to a centrifugal effect the circulatory system experiences as the body tends to cool at the core in order to accommodate the heat. The heat basically leaves the stomach and goes to the periphery. When this happens, digestion can be weakened and therefore compromised. Ayurveda suggests taking foods and other substances that will have a stimulating effect on digestion called Dipana (Deepana.) Conversely, the strongest digestion mainly occurs in the winter as the blood pools more around the abdominal cavity as the body maintains its core heat, which is part of the centripetal effect.

Here’s a simple recipe to maintain as the hotter weather approaches.

INGREDIENTS:

1/2 lime or lime squeezed (or lemon)

1/8 tsp. of sea salt

2 tsp. of freshly squeezed ginger

8-12 oz of water

1/2 tsp. of raw sugar ( for Vata-Pitta individuals) Kapha -1 tsp. or raw honey

PREPARATION:

To squeeze the ginger, you can use a garlic press. This is the easiest way to obtain the juice. Place all ingredients in a glass and stir thoroughly. You can have this every day in between meals or 15 minutes prior to a meal in order to stimulate digestion, hunger/appetite.

Note: the less water, the more potent this mixture. Pitta predominant individuals can have higher water (120z.) content. Vata predominant can have a medium amount of water (10oz). Kapha predominant individuals can have less water content (6-8oz).

SPRING MINESTRONE!

INGREDIENTS:

1.5 - 2 tsp. of sea salt (salt to taste)

1/2 tsp. of dried ginger

1 tsp. of black pepper

1 tsp. of fenugreek powder

1/2 cup of tomato sauce or 3 tbs. of tomato paste

2 bay leaves

1 tsp. of thyme (fresh ideally)

2 cups of spinach

1/2 cup of scallions

16 oz. (1 can) of cannelloni beans

1 cup of leeks small cubes

1/2 lemon squeezed

1 cup of peas

1/2 onion diced

2 tbs. of olive oil

8 - 9 cups of water

PREPARATION:

In a large sauce pot, place all ingredients and bring to a high simmer for approximately 2-3 minutes. Then, lower the flame to a low simmer and cook for 45 min, covered. Enjoy!

You can garnish this dish with 1 tbs. of fresh cilantro or parsley.

BREAKFAST GRANOLA

Ingredients:

2 cups of rolled oats

2 tbs. raisins

2 tbs. dried cranberries

1 tbs. of canola oil

2 tbs. of flax seeds

1 tbs. of molasses

½ tsp. of cardamom powder

½ - 1 cup of soy, almond or goats milk

1 tsp. of cinnamon

¼ cup of water

Preparation:

Preheat oven to 325 degrees. EXCEPT for milk, mix wet ingredients together and mix dry ingredients together. Then, mix them all together in a bowl and place the contents on an aluminum foil-lined/sided cookie sheet. Spread evenly and place in the oven, baking approximately 30 minutes or until the mixture appears dry. Allow cooling. Enjoy a bowl of this with milk (Vata/Pitta) or dry (Kapha). For Kapha, goats milk can be used, warmed.

HOT BARLEY CEREAL

Ingredients:

dried fruits such as raisins, figs, cranberries

Barley

Brown rice syrup or honey

Optional: cinnamon and/or cardamom

Preparation:

Bring ½ - 1 cup of barley to a boil combined with ¼ to ½ cup of raisins. Cook for about 30 to 45minutes and then serve with brown rice syrup or honey drizzled on top. Simple and yet delicious but light.

MILLET WITH VEGGIES AND ASPARAGUS SAUCE

INGREDIENTS:

1 cup of millet

2 ½-3 cups of water

½ tsp. of sea salt

1 cup of spinach

1 tsp. parsley (or cilantro)

For the sauce:

1-2 bunches of Asparagus

½ onion diced

3-4 garlic cloves

1-2tsp. of Kuzu root

1 cup or more of Rice milk

PREPARATION:

In a medium saucepan, bring water to a boil and add millet, spinach, parsley, and salt. Cook for approximately 30 mins. The remaining ingredients add to a saucepan or medium pot and cook over 15mins until thickened. If it hasn’t thickened enough add more kuzu, slowly. Finale is to add the sauce over the millet and serve.

Enjoy!

IMMUNE BOOSTING BREW

INGREDIENTS:

1 tbs. of Fenugreek Seeds

1 tbs. of Tulsi Tea (sometimes fresh basil, when available, can be nice. Add 5-7 leaves)

1 tbs. of fresh ginger

1 tsp. of honey

PREPARATION:

In a medium saucepot, fill the pot to an inch below the top. Add the above ingredients. Low simmer for 10-15 minutes. Strain and add to a mug. Sweeten with honey, once the water temperature is drinkable. Enjoy!

SAVORY PUMPKIN SOUP

INGREDIENTS

1 ½ tsp. cinnamon powder

4-6 Cloves (mortar and pestle into a powder or just add 1/2 tsp. powder)

1 tsp. salt (or to taste)

1 tsp. black pepper

1 tbs. ghee

1/2 tsp. of dried ginger

4-6 cups of rice/almond/coconut milk (depends on the size of pumpkin and its water content)

1 medium-sized pumpkin that has been carved taking the flesh out OR 2 cans of Pumpkin Puree

1 tbs. of crushed pecans or almonds

1/2 tsp. of fresh or dried parsley

PREPARATION:

Add ghee to medium/large saucepot and allow it to warm. Then, add spices (except salt) and let the cloves release into the oil. Peel and cut the pumpkin into cubes, the smaller the better if you want it to not take as long to cook. Add these pieces to the pot with the milk of choice. Bring to a boil and then turn the heat down to simmer for 45mins., adding the salt at this point. Once the soup has softened, remove from heat and place the contents into a blender so that you can puree it. Return it to the pot and let sit for 10-15min. so that everything can really blend. When you’re about to serve the soup, garnish with 1 tsp. of nuts and parsley. Serve and enjoy!

CURRIED POTATOES AND BROCCOLI

INGREDIENTS:

1 large white or baking potato cut into small cubes

1.5 cups of cut up broccoli

3 tsp. of curry powder

1 tsp. of mustard seeds

1 onion diced

2 tsp. of salt

2 tbs. ghee or coconut oil

**Protein source optional

1/4 cup of water

PREPARATION:

In a large frying pan, add the ghee and mustard seeds on medium heat. When you hear the seeds popping, lower the heat and place the other spices. Saute for a minute or two on low to medium heat. Next add the potatoes, onions, and stir in the oil and spices mixture. Add the water and cover on low to medium heat for 20 minutes. Next add the broccoli pieces and cover the pan on low heat. Cook for another 10 minutes and turn off the heat. Let the mixture sit another 5 minutes. Serve.

Note: Optional protein can be added at the same stage potatoes are added. You can also have this dish with some basmati rice on the side, even more veggies.

Enjoy!

COCONUT VEGGIES SOUP

This was a fun and tasty recipe I whipped up. It’s very nurturing and great this time of year, and any time of year.

INGREDIENTS

1 can of coconut milk (I usually use Thai Coconut Milk. Fresh is ideal if you can get it)

1 can of kidney beans

2 cups of broccoli florets

1 cup of corn

1 cup of rice (pre-soaked) or the option of quinoa or other grain

2-3 tsp. of Tandoori spice mix

1 tsp. of Turmeric (optional)

1 tsp. of sea salt

1 tbs. ghee

1 tsp. of mustard seeds

1 tsp. of cumin seeds

2 cups of water

1 medium-sized onion diced

PREPARATION

In a large pot, place ghee with spices and gently roast for about a minute or two until you start to hear popping. Next, place the onions and infuse the onions into the ghee mixture for about a minute. Next, add the beans with all their liquid and mix thoroughly. Slowly add in the other vegetables, followed by the coconut milk. Then add the rice. Bring to a moderate simmer and cover. Cook this for about 40 minutes on a low flame to make sure that the beans cook thoroughly.

Buon Appetite!

Note: As an option, you can add cubed chicken, 2 cups worth.

LEAPING CARROTS AND MILK

INGREDIENTS:

3-6 carrots peeled and shredded

1.5-2 cups milk (of choice, rice/almond/coconut/cow) (Note: if using almond or rice, add 2 tsp. of arrowroot powder to create a thicker consistency)

1 tbs. ghee

½ cup raisins

1 tsp. nutmeg

1 tsp. cinnamon

Pinch of salt

PREPARATION:

In a skillet or medium – large frying pan add ghee. Take the raisins and dry roast for a minute. Then take the carrots and dry roast into mixture for a minute. You can then add the spices (except for salt) mixing thoroughly. Finally add the milk and bring to a gentle simmer, applying the salt, covering and cooking for 15 minutes. Let sit for 5 minutes. Serve and enjoy!

This is a fun recipe that can make a simple breakfast or even light but satisfying dinner. It’s like a porridge.

ZUCCHINI SCRAMBLE

INGREDIENTS:

2 eggs beaten (or equivalent with egg substitute)

1/2 zucchini peeled and cut into fourths

1 tsp. of mustard seeds

1 tsp. of turmeric

1 tsp. of cumin seeds

1 tbs. of fresh basil

1 1/2 tsp. of salt

1/2 tsp. of black pepper

2 tbs. of olive oil or coconut oil (even ghee)

PREPARATION:

In a medium pan, add the oil and spices on a low to medium flame. When you hear the seeds start to pop, add the zucchini and saute these ingredients for 2 minutes. Cover the pan for an additional 4-5 minutes, or until the zucchini starts to soften. Next add the egg mixture and stir thoroughly for about a minute. Cover the pan and let the mixture cook for about 3-4 minutes. Turn the flame off. Stir one more time and then let it sit for another minute. Serve the zucchini and eggs with the fresh basil on top.

SIMPLE TASTY DAL

INGREDIENTS:

1 cup yellow split mung beans (soaked at least 4-8 hours)

1/4 cup of chopped basil

3 Italian plum tomatoes

2 tsp. of mustard seeds

2 tsp. of cumin seeds

1/2 onion diced

1 tsp. of salt

1 tbs. of crushed garlic (those with garlic sensitivities can combine 1 1/2 fenugreek powder and 1 1/2 tsp. of cumin powder)

1 tbs. of tandoori masala (note: if not homemade, it may contain garlic powder as an ingredient)

3 tbs. of ghee

2 tsp. of turmeric powder

PREPARATION:

In a large pot, add tumeric powder and water, 1 tsp. of salt, filling the pot up 1/2 way with water. Bring the pot to a boil

After the mung beans have been soaked, strain the remaining water out and add the mung beans to the boiling water. Lower the flame on a very low flame and cook this for over an hour so that you ensure the beans become very soft, almost disappearing as a legume shape.

Separately, take a small pan and add the ghee with the cumin and mustard seeds. Heat the oil up enough that you start to hear popping. Next add in all the other ingredients, including 1 tsp. of salt or salt to taste and stir thoroughly on a low to medium flame for about 7 min. Turn this mixture off.

When the mung beans have been cooked, be sure to turn the pot off. Add the mixture from the pan and stir thoroughly. Make sure there is adequate salt. Serve and Enjoy!

You can eat this alone as a soup at night for a light dinner. Usually, with a dal, you eat a sort of indian/flat bread to dip. You can add a salad on the side. (Take a look at previous recipes such as scallion pancakes or mung dosas I have listed. You can eat one of these with dal and have a complete, balanced, and healthy meal.)

CURRIED PASTA

This recipe was inspired one day as I was thinking about what to prepare for the hosted Game of Thrones gathering at my place. It was a hit! Check it out for yourself and let me know what you think!

Additionally, in some cultures, eating food with a little kick to it is known to beneficial for supporting the body in cooling down actually. This recipe is a great dish to enjoy this time of year as summer commences. Additionally, if it’s too much of a curry for you, then you can switch the spices and just use a pesto sauce instead.

INGREDIENTS

1 cup of cherry tomatoes cut in half

2 cups of broccoli, stem removed, and cut in halves

2 cups of spinach

1 pound of penne pasta (alternately use brown rice pasta or quinoa pasta)

1 onion cut into small pieces

2 shredded carrots

1 cup of cilantro (alternately use parsley for those sensitive to cilantro)

1.5-2 heaping tablespoons of Tandoori spice mix (depending on heat sensitivity. Pittas can use one tbs.)

2 tsp. of turmeric

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

2 tbs. of ghee or coconut oil

PREPARATION

In a large pot, boil water with some salt, for the pasta.

In a separate pan, add the ghee and spices. Let the spices infuse into the ghee for 2-3 minutes. Add in all the other ingredients, and saute for a minute or two. Add in 1/2 cup of water and cover the pan on a low simmer, for 25 minutes. Turn the heat off and let it sit for 5.

Strain the pasta and add it back to the pot. Take the ingredients from the pan and mix with the pasta.

Serve and enjoy!

NATURAL GATORADES AND HYDRATION

There is a general rule that we should drink half our body weight in ounces of water daily, and it is said in the western system of medicine that an expected eight glasses of water a day is needed for everyone. Ayurveda does not agree with the western system approach of one-size-fits-all. Ayurveda does suggest mainly drinking when you are thirsty. If there is more sweating involved, then water intake should increase to match it. If we are drinking more than the body needs, then we will urinate it out. It is also important to note that the body actually consists of predominantly water/fluid which consists of various forms of water, salt, and other nutrients/minerals such as plasma, synovial fluid, cerebrospinal fluid, tears, saliva, and even sweat.

Water is essential, of course, but not in excess. I explain it to my patients like this “if I wanted to wash a wooden table, I would use water. But, if I keep washing the table, eventually the surface will strip, dry, and eventually crumble. Yet, if I wanted to make sure the surface endured and was well lubricated/hydrated, I would use a substance, in the case of wood, a varnish of sorts.” When it comes to the body, drinking too much water can cause the body to perpetually flush which can be depleting. Water flushes the body. It is an anti-inflammatory because it moves through the cells and removes toxins which add to fermentation and accumulation BUT water doesn’t actually stay in the cell for long. Osmosis keeps it moving, naturally. In Ayurveda, cold water is considered the “poison of life” and warm water is considered the “nectar of life.” If I want to remove grease from a dish, I would use hot water and soap. Hot water is like metabolism and the soap is like the emulsification process involved with the liver/gall bladder to break down the fat molecules in order to increase the surface area and allow the lipids to be properly metabolized and/or eliminated accordingly.

The way to really nourish the body/cells, while purification is needed in a balanced way, is to have natural gatorades. I learned of this a few years ago and have seen its amazing benefits as I’ve shared these teachings with others. I have had many patients come and say that they were waking up to pee a lot during at night and by simply adjusting their water : fluid intake daily, along with having them stop drinking anything at least an hour before bed, they would have increased sleep due to less need of having to wake up to pee. Disrupted sleep is a whole other cycle that can cause other imbalances, that we can discuss another time and/or you can get a preview by reading my SLEEP article. Increased water can lead to increased urinary output and increased urinary output increases sensitivity in the urinary system which can cause malabsorption and even depletion. Even making the necessary corrections slows down how much the frequency of urination occurs during the day. It’s amazing! Such simple adjustments = such increases in and towards optimal health.

It is important to note that the changes can happen within a few days to a few weeks, usually., and as long as other factors are also in place with regard to diet and lifestyle.

Anyways, here are a few recipes. Natural gatorades support the understanding of electrolytes which is key to what I am sharing here. There is a balance between the sodium and potassium in the body. Therefore, it is only plausible that what comes into the body should also share this relationship.

1) This recipe I learned from a great teacher at CCA. It is called Limeade. The recipe is 1/4 lime squeezed (lemon is fine), 1/8 tsp. of sea salt, 1 tbs. of maple syrup, and 14-16oz. of filtered water. Shake it and drink. This has been my number one recommendation whenever I discuss hydration with anyone and have seen significant changes subtle and overt, occur. But I’m not guaranteeing it for everyone.

2) Coconut water. Taken plainly is fine. For minor adjustments, Vata predominant individuals can add a pinch of cumin or cardamom powder, Pitta predominant individuals can add a pinch of coriander, cardamom or fennel, and Kapha predominant individuals can add cardamom or ginger powder.

3) Juice to Water combo. 1 part pure juice (like an orange or mango, etc.) to 3-4 parts water, and a pinch of sea salt. Shake and enjoy.

4) Emergen-C. Only in “emergencies” or when I don’t have access to the three above, that I carry Emergen-C packets with me and add one to water and drink accordingly. It may not be as natural as the ones mentioned above but it is better than actual Gatorade or even Vitamin Water.

DISCLAIMER: This information is meant for educational purposes only and not considered medical advice. Any changes in lifestyle should be reviewed by a qualified practitioner and/or primary care physician if you are currently under their care for specific conditions.

CACAO SHAKE

I was inspired to share this recipe, not so much having to do with this time of year based on season but more to do with the fact that it is my birthday month and I wanted to share a treat with you that I thoroughly enjoy when I want that “snack” or simple mini-meal concoction to hold me over a little, in between bigger meals. I hope you’ll enjoy it as much as I do! Let me know what you think.

INGREDIENTS:

1.5 cups of almond milk

3-4 dates (pitted)

6-8 almonds (or pecans)

1/8 tsp. of cinnamon powder

1 heaping teaspoon of pure cacao powder

1 heaping tablespoon of almond butter

PREPARATION:

In a small sauce pan, place all the above ingredients, except for the almond butter, and bring to a low-medium simmer for about 10 mins.

Next, add this mixture to a blender and now add the almond butter. Blender for about 2-3 minutes until fully broken down into a shake like consistency.

Serve in a fun mug!

Note: For Vata predominant types, you can add 1/8 tsp. of nutmeg. For Pitta predominant types, you can add 1/8 tsp. of cardamom. For Kapha predominant types, you can add 1/8 tsp. of ginger powder.

MUNG DOSA GREENAGE

Dosa is a type of pancake from India. Mung dosa is exactly that. It is made out of mung bean flour. You can purchase mung flour at your local Indian market or even Amazon! (Believe it or not.)

This recipe is a complete dish (fats, proteins, carbs, veggies) and you’ll enjoy it for sure. I know I do. Sometimes I make it for breakfast with a cup of tea and it starts my day right.

Ingredients:

2 cup of mung flour

1-1.5 cups of water

1 tsp. of fenugreek powder

1 tsp. of cumin powder

1 tsps. of salt

4 basil leaves

1 tbs. of cilantro or parsley

2 tbs. of cut spinach

3 scallions cut into small pieces

1 tbs. of minced garlic

Ghee or coconut oil

1 tsp. of Turmeric (optional)

1 carrot shredded (optional)

Preparation:

In a mixing bowl, place all ingredients and stir thoroughly. If the batter is too watery, add more flour. If the batter is too thick, add more water BUT this may not be the case because the veggies will contribute their own water content, usually.

In a pan or skillet or even pancake pan, lightly oil and warm the pan. Take a ladle and pour the mixture on the pan, allowing the side to brown. Flip the dosa over and if more oil is needed, you can add it. Be sure to brown the dosa on both sides. Repeat this as many times based on servings. Serve and enjoy!

Note: dosas are typically flatter than a pancake. This is an art in and of itself in that when you normally pour the batter onto the skillet, you slowly spread the mixture (like a crape) in a delicate fashion. Make sure not to do this too quickly as the dosa can break apart pretty quickly. With time it gets easier and you’ll see it’s about timing and control in the wrist. This recipe isn’t as easy to flatten with all the ingredients. If you wanted a plain dosa, with typical formation, then the veggies wouldn’t be added, spices remain.

It’s yummy either way!

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.