COLLARD GREENS SOUP the GREAT!

Collard greens are bitter, astringent, light, and dry in qualities which is great to incorporate during Kapha season and as we progress through the spring months.

Ingredients:

1 lb of collard greens cut into smaller pieces or chopped

1 can of kidney beans (or 1 cup of fresh beans soaked overnight)

1 cup of string beans cut into halves

1/2 onion diced into quarter slices

1 tsp. of fenugreek powder

1 tsp. of salt (salt to taste)

1 tsp. of black pepper

1/2 inch of ginger crushed through a garlic press or finely diced

1 celery stalk diced into small pieces

2 tbs. of coconut oil

6 cups of water

Preparation:

In a large saucepot, add oil and spices and saute lightly.

Add all the other ingredients and mix thoroughly.

Add water and bring to a boil.

Once it starts to boil, lower the flame to a medium-low simmer.

Simmer for 40 minutes, covered.

Turn off the burner and let the soup sit for 5 minutes.

Serve and enjoy!

GRAPEFRUIT DELIGHT

This is a simple recipe I came across over the years that is simple for this time of year and to help with supporting the reducing of Kapha predominant tendencies.

Ingredients:

1 grapefruit (any of the grapefruits whether red, pink, or gold)

1 tsp. of raw honey

1 tsp. of cardamom

Preparation:

Cut the grapefruit in half. You can save the other half for tomorrow.

Drizzle the raw honey over the grapefruit.

Then sprinkle some cardamom.

Enjoy!

Notes:

This can be a breakfast substitute, mid-morning, or mid-afternoon substitute.

Avoid this recipe or any fresh fruit after sundown.

Avoid this recipe with other foods, as fruit should be eaten separately.

Generally, Vata and Kapha can enjoy this recipe. Pitta predominant individuals would not benefit from this and can swap out the grapefruit for sliced apples/pears and instead of honey, they can use maple syrup.

SIMPLY TULSI! (tea)

This is a simple tea that mainly balances Vata and Kapha. In excess, it can increase Pitta. Tulsi is an adaptogen, supports immunity, provides a certain level of energy due to its inherent possession of natural mercury (completely and naturally bioavailable), supports strengthening agni (digestion), and supports lung health. This tea is great this time of year as we transition from Vata season to Kapha season so that we can reduce the heaviness leftover from the holidays. A proper diet that supports this as well is essential. Tulsi is also a common plant revered in many homes in India and especially around Ayurvedic medical centers.

INGREDIENTS:

1 tsp. of Tulsi (or 2 tea bags) of pure tulsi (not mixed with lavender or mint as commonly sold in stores)

1 tsp. of raw honey

1/4 lime or lemon squeezed

1.5 cups of water

PREPARATION:

In a small saucepan, add water and tulsi. Bring to a low-medium simmer for approximately 10 minutes or until the volume of water is reduced to one cup. Strain and add to a mug. Squeeze the lemon and wait until the hot water has come down a few degrees for the raw honey to be added. Enjoy!

Note: Krishna Tulsi preferred but the combination of Krishna and Rama are fine.

SWEET PUDDING

Sweet Pudding is another way of referring to an Indian (subcontinent of India) traditional pudding called ‘Payasam’. Sometimes it is named’ Kheer (rice pudding)’, as well.

Check out this Ayurvedic reference HERE

As this is the time of year when we can generally increase protein and fats to support our diet, aligned with increased agni that naturally can happen this time of year as we go deeper into the first phase of winter, this pudding is a great addition to the menu. There are various types of recipes around this and this is just one version. It is generally a great recipe to strengthen health, and increase weight. It can also be taken for breakfast, or as a dessert.

Note: This recipe also depends on the state of agni where if agni is compromised and or depleted, or even heavy/slow, along with any kapha related conditions currently, then this recipe is contraindicated in general. In some cases a modification can be using barley/barley flakes instead. See a qualified expert about whether or not this works well for you.

INGREDIENTS:

15 Almonds crushed or pistachios or cashews

5 cups of whole milk or coconut milk

1 pinch of saffron (1/8 tsp.)

1/2 tsp. of cardamom

1 pinch of cinnamon

1 tbs. of ghee

1/2 cup of sugar or 1/4 cup of maple syrup

Grain options: 1 cup of basmati rice (soaked at least 4 hours; 1 1/5 cup of broken rice vermicelli noodles; 1 cup of tapioca pearls)

1/3 cup of raisins

PREPARATION:

In a large sauce pan, warm the ghee.

Next add the raisins, spices except saffron, grain, and almonds.

Sauté for around 1 minute.

Add the milk/coconut milk and sugar, and bring to a medium simmer as you stir the contents.

Next add the pinch of saffron, cover on low heat for approximately 20-30 minutes.

Turn the heat off and let the mixture sit for 5 -10 minutes.

Serve and enjoy!

WARM MY HEART MINESTRONE

INGREDIENTS:

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

2 celery stalks (cut similar to carrots)

1/2 yellow onion large dice

2 cups of spinach

1/2 jar of Italian sauce (or 3 plum tomatoes diced)

1 can of red kidney beans (water and all)

32 oz. of water

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

1 tsp. of black pepper

2 yellow or gold potatoes medium diced

1 cup of string beans (optional)

3 tbs of olive oil

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 minestrone is without any grain or pasta. You can separately cook rice, farro, quinoa, or small pasta such as shells, tubettini, barley (more for kapha) elbows, farfalle (bow tie). Add this to a bowl and then ladle the minestrone into it. Making this separate from the minestrone helps prevent the rice or pasta from swelling or breaking down in the soup over time. Do not add any form of cheese to this mixture as it is not compatible with this meal, according to Ayurveda.

Remember to ENJOY!

SIMPLE SCALLION PANCAKES

INGREDIENTS:

1 1/2 cups of chickpea flour

1 cup of water

1/2 cup of sesame oil

2 tbs. of Tamari sauce

1 tsp. of fenugreek powder

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

1/2 tsp. of black pepper

1 cup of diced scallions

PREPARATION:

In a bowl, mix the chickpea flour, oil, water, and spices together thoroughly. Then add the scallions and mix it all well. This is the batter. If it is too thick, you can add a little more water and/or oil.

Next, take a pancake griddle or non-stick pan and drizzle 2 tsp. of ghee/salted butter 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 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.  

MILD CLEANSING BREW

INGREDIENTS:

1 handful of diced (but not finely diced) parsley or cilantro

1 cup of filtered warm water

1/2 lemon or lime squeezed

1 pinch (1/8 tsp. ) of turmeric powder

1 tsp. of aloe gel

PREPARATION:

Place all ingredients in a blender and mix at high speed for 1 minute. Strain the mixture. Pour into a glass. Enjoy! (It isn’t the most pleasant of tastes, but sometimes medicine isn’t sweet.)

Have this once a day. Independent of food. Preferably in the morning either before breakfast, if you eat breakfast. Or, between 10 and 12, an hour or two before lunch.

A FEW NOTES:

1-This can be taken once a day for 7-10 days; longer if you are planning on doing a deeper cleanse (suggested 21-30 days.)

2-The diet has to support any cleansing intention for proper success. It all starts with diet and lifestyle practices.

3-This is great for this time of year as we transition into Fall/Winter; over the next several weeks is the “window.”

4-If you are sensitive to cleansing, see me or a trained clinical authority to support you in determining if this is the right beverage for you.

5-All cleanses should be done properly and for an appropriate period of time and within the context of the appropriate season, constitution, state of digestion, and lifestyle factors that must be in place. Otherwise, more harm than good can occur. If you are uncertain, see me or a trained clinical authority to support you in determining if this is the right beverage/protocol is for you.

6- Check out this article for more detail, HERE.

KALE TORTILLA QUESADILLA

Ingredients:

Organic unbleached tortillas regular or wheat (corn can be used, or gluten-free)

1-2 leaves of kale (depending on kale leaf size)

1 tsp. of coconut oil or 2 tsp. of butter or ghee (optional)

1 tbs. of diced cilantro (or parsley)

1 shredded carrot

A quarter lime or lemon

1/4 -1/2 sliced onions

1/4 cup of water

1/8 tsp. of salt

1/8 tsp. black pepper

1/8 tsp. of fenugreek

½ ripened avocado and cut into quarter moon shapes

Two frying pans.

Preparation:

Add coconut oil to the frying pan and warm. Add the spices, except salt, until you hear a mild sizzling. Next add the kale, carrot shreds, onions, cilantro (or parsley.) Stir all ingredients. Bring to a light simmer and cover, cooking for about 5-8 minutes. Squeeze in the lemon/lime and mix.

Separately, warm-up another pan for the tortillas. Once the kale mixture has cooked, add this mixture to half of the tortilla and fold it over with the other half. Another option, you can briefly use two tortillas and warm them both in a pan with coconut oil, even some ghee or salted butter, then leave one tortilla in the pan and apply the vegetables covering them with the second tortilla and making a quesadilla.

Whether you are using two tortillas or one, flip on both sides, carefully, until lightly browned. Place the tortilla/quesadilla on a plate with the slices of avocado on top. Serve and enjoy!

Note: you can add shredded chicken or beef if you are not vegetarian.

Note: Personally, I add some cheese but that’s based on my agni. Food for thought.

CARDAMOM, LIME, AND MINT HYDRATION "GATORADE"

This tea is meant to not only support maintaining the quality and strength of your digestion but also provide a cooling effect on those really hot days.

INGREDIENTS:

1/2 lime squeezed

1/4 tsp. of cardamom powder

4 fresh mint leaves

a light pinch of sea salt or Himalayan rock salt

1 tbs. (or sweeten to taste) with Maple Syrup, or Raw Sugar. (You can avoid the sweetener if you struggle with sugar issues)

PREPARATION:

Make sure you have a 24oz. Ball Mason Jar. (or something similar)

Add all the ingredients mentioned.

Shake well.

Store in the refrigerator.

Drink throughout the day. (Remember to sip versus guzzling as this is better for proper hydration)

Enjoy!

AGNI SUPPORT WITH SPICED TEA!

This recipe is a variation of what we know as Masala Chai (spiced chai) and the specifics of it will be designed per Doshic predominance of Vata, Pitta, Kapha. This recipe is a general template and will be adjusted accordingly. Check out this article HERE to learn more about the Pungent taste that should be generally implemented during the hot summer months.

INGREDIENTS:

3-4 slices of fresh ginger (1/2 - 1 tsp. of dry ginger)

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

8 peppercorns

6 cloves

2 large cinnamon sticks

3 tbs. of black tea (or 4-6 tea bags)

Milk (raw cow’s milk, regular whole organic milk, almond milk, or no milk)

Sweetener (sweeten to taste) raw sugar, maple syrup, honey (to be added once the mixture has been poured into a mug and after the temperature has reduced, only)

PREPARATION:

Add all the ingredients, except the black tea and sweetener, to a medium-large pot. The large the pot, the more you have to increase the ingredients to be proportionate. Bring the contents to a low-medium simmer for approximately 10-15 minutes. Next, add the black tea and continue to simmer the mixture for another 5-10 minutes. Lastly, add the sweetener. Let this simmer another 5 minutes. Turn off the heat and let it sit for 5 minutes. Strain the mixture and pour it back into the pot. Serve and enjoy!

Now, let’s take a closer look at the Doshic adjustments to be made:

For Vata Predominant types: increase the cinnamon by another half or small stick, keep the dry ginger, reduce the black tea so it’s not so astringent. You can use raw sugar or maple syrup. Cow’s milk is ideal but almond milk is fine as well.

For Pitta Predominant types: increase the cardamom, decrease the dry ginger. Can use raw sugar or maple syrup. Cow’s milk is ideal but almond milk is fine as well.

For Kapha Predominant types: Use fresh ginger and add another 1/2 tsp. You can decrease the cardamom to 1.5 tbs of crushed pods or 1/2 tsp. of the powder. No milk added. Honey is added when the mixture is in your mug and has sat for a few minutes so it isn’t at the boiling temperature. Remember that raw honey should never be cooked or added to hot boiling water.

SPROUTED RED CLOVER CHUTNEY (DRY)

Ingredients:

1 /2 cup of red Clover sprouts or other bean sprouts

1 long celery stalk diced

1 ½ tbs. of canola oil

Grated ginger or lemon juice

1 tsp. of mustard seeds

½ cup of pumpkin seeds

Preparation:
Add the canola oil to a frying pan with spices and dry roast, then add sprouts, seeds, and celery. Saute lightly for 5-10minutes on low heat. Turn the heat off and remove it from the burner.

Great as a garnish, or side condiment. You can also add this to a sandwich or as a side condiment to a main meal.

SPRING LYMPH SUPPORT

Provided that the diet and lifestyle practices are supportive and in alignment with this time of year, this simple juice is supportive of liver, spleen, and pancreatic support especially this time of year as we enter into spring. Please note that this may not be the best for individuals who are experiencing severe or unmanaged diabetes. Please refer to your healthcare provider with questions about this.

INGREDIENTS:

2 bunches of celery

2 bags of carrots

1 piece of fresh ginger (2-3 inches in size)

PREPARATION:

**You must have a juicer for this process for ideal consistency and quality

1-Cut the ends of the celery talks where the bulb becomes the roots.

2- Cut the celery stalks into thirds.

3- Cut the tips of the carrots on both ends.

4- Cut the carrots in halves if they are too large for your juicer.

5- Begin juicing and add the juice to a jar.

6- Store the jar in the refrigerator.

This solution shouldn’t be kept longer than 5 days and you can drink around 4 oz. 1-2x daily in between meals.

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

SIMPLE ROASTED ARTICHOKE

INGREDIENTS

Two or three artichoke heads (depending on how many servings)

Salt

pepper

rosemary

lemon cut in half

olive oil

1/4 cup of water

pinch of dry ginger powder

1 whole onion sliced into a crescent shapes

PREPARATION

Heat oven to 475 degrees.

Cut artichoke in half.

Remove a few rows of the outermost leaves

In a baking pan, add olive oil to lightly coat the bottom.

Season the artichokes with salt, pepper, and rosemary. (front and back)

Place the artichoke in the baking pan face down with the onions above and below.

Pour the water into the pan but not on the artichokes.

Option, cover the baking pan with aluminum foil so that the artichokes do not brown faster.

Cook for 25 minutes, until golden-green color and tender. The water should also be evaporated completely.

Turn them face up. Turn off the heat. Squeeze the lemon juice over the artichoke.

Add an artichoke as a side item to your main meal, and enjoy!

BROCCOLI RABE SAUTE

For late winter months, Ayurveda encourages the usage of bitter substances to encourage lymphatic and cardiovascular circulation. This helps to prevent the blood from thickening and supports the liver.

INGREDIENTS:

1 head of Broccoli Rabe

1/2-3/4 tsp. sea salt (or salt to taste)

1/2 tsp. of black pepper

1/4 pinch of dry garlic powder

1/4 cup of olive oil

3 tbs. of water

PREPARATION:

In a medium saucepot, place oil on medium-high heat but don’t burn the oil.

Next, the stems off of the broccoli rabe and then cut the remaining leaves/stems in 1/3.

Add seasoning and stir thoroughly.

Lastly, add the water and lower the heat, then cover. Let this mixture cook for about 8-10 minutes. The greens should remain green, not dark green.

Enjoy!

LIGHTEN UP BURGER

Ingredients:

1 tsp. of garlic powder

2 scallions (sliced-minced)

1 tsp. of salt

1/2 cup of shredded beets

1 cup of spinach (diced)

¼ cup millet

2 egg whites

¼ tsp. of black pepper

1 tbs. of coconut oil

Preparation:

Except for coconut oil, add ingredients in a bowl and mix evenly until the contents become more cohesive. Roll into balls and flatten into burgers. Add coconut oil to a medium frying pan and heat on medium flame. Add burgers and cook until evenly browned approximately 15-20 minutes.

BUTTERNUT SQUASH SAUCE AND QUINOA PASTA SOIREE

INGREDIENTS

1 tbs. of pumpkin seeds (raw preferred)

1 pound of quinoa pasta (take your pick)

2 tbs. of butter

1 tsp. sea salt (salt to taste)

1 tsp. black pepper

1 tsp. cinnamon powder

½ tsp. of ginger powder

2 cups of sliced kale

1 cup of almond or coconut milk (room temperature)

1 cup of water (room temperature)

1 butternut squash peeled, seeded, and cut into cubes (the smaller the cube, the faster it cooks)

PREPARATION

1-In a large saucepot, add the butter and spices (except salt), on low heat for about 1-2 minutes stirring.

2- Place the butternut squash into the pot and mix it in with the butter and spices.

3- Next add the milk and water. Bring to a moderate simmer. Cover and cook for 20-25 minutes or until soft.

4- In a medium saucepot, add water to bring to a boil for the pasta. Add the pasta and cook for the necessary time. Strain the pasta and put this to the side to be added to the dish later.

5- Once the butternut squash has been cooked thoroughly, use a hand blender (preferred) in the pot to mix into a soupy consistency. This will be the sauce.

6- Add the kale and mix thoroughly.

7- Serve in a bowl and garnish with the parsley.

Enjoy!

Note: This is an adaptable recipe. You can have the butternut squash be a sauce or a soup, depending on your mood and what you have with it. Instead of pasta, you can use rice and pour it in the center, as a well and eat the rice with it.

PACKED PUMPKIN SPICE LATTE

INGREDIENTS

6 tbs. of pumpkin puree

4 cups of whole (organic, preferably raw) cow’s milk (Alternative would be almond milk)

1 tsp. of cinnamon

1/2 tsp. of nutmeg

3/4 tsp. of ginger powder

2 tbs. of almond butter (this is optional for more protein but not to be added/taken at night in this combination)

1 tsp. of vanilla extract

1 tsp. of raw sugar (or maple syrup)

PREPARATION

In a large mason jar, add all the above ingredients, except for the sweetener, and shake thoroughly. You may need to blender this briefly based on the heaviness of the almond butter. Store this in the fridge, no longer than five days. When you would like to drink it, remember to shake the mix and then pour 8 oz. into a medium saucepan (after you have taken it out of the fridge until it has gotten room temperature. Heat this up at room temperature, add the sweetener and enjoy.

Optional: you can drink this as a morning meal or afternoon snack due to its heavy factors and with the addition of the almond butter. Without the almond butter, you can have it simply as is or you can add it to a cup of tea or coffee. This recipe has some flexibility with how it can be enjoyed.

NOTE: This is a good beverage to have this time of year as digestion tends to be its strongest as we progress into the winter months. I wouldn’t recommend this beverage if someone has weak digestion as the milk and pumpkin combination may be too heavy to break down.

CINNAMON AUTUMN MUFFIN!

This recipe is a simple treat and can be taken in the morning with a cup of tea to have a delightful experience to start your autumn day. Some mornings, I cut the muffin in half and toast it in my toaster oven and then apply some fig jam.

INGREDIENTS

2 cups of flower

1 1/2 tsp. of cinnamon

1/2 cup of crushed almonds

1/2 cup of raisins

2 eggs

1 cup of milk

1/3 cup of butter or vegetable oil

2 tsp. of baking powder

1/2 cup of raw sugar

PREPARATION

Preheat the oven to 400 degrees.

Mix the dry ingredients above first, excluding the raisins and almonds, into a large bowl.

Then, add in the wet ingredients into a small bowl and mix thoroughly.

Next, add the wet ingredients to the dry ingredients.

Combine thoroughly and then add in the raisins and almonds.

Using a muffin pan, take 1/4 piece of butter and coat the individual muffin inserts. Make sure that the surface of each is evenly coated.

Pour into each muffin insert the batter.

Place the muffin pan in the oven for 20 minutes.

Once baked, remove the pan from the oven and let it cool

Enjoy!

Optional: You can swap out the wheat flour for an almond flour or oat flour. You can increase the oil volume to remove eggs. You can swap out the raw sugar for another sweetener (not honey.) These options to make it more friendly to those who have issues with wheat and sugar. For nut sensitivity, you can swap out the nuts and use raw pumpkin seeds. It is important to adjust the recipe accordingly if you are using an alternative flour such as almond or oat.

SIMPLE EGGPLANT SAUTE

INGREDIENTS:

1 medium-sized eggplant cut into cubes

2 garlic cloves minced

1/4 cup of fresh basil leaves cut into slivers

1 tsp. salt (or salt to taste)

1 tsp. black pepper

2 tbs. of cold-pressed olive oil

4 oz. of water

PREPARATION:

In a large frying pan, add oil and spices. Next, add the cubed eggplant and stir thoroughly. Add the water and cover the mixture for about 15-20 minutes or until the eggplant has cooked/softened. Remove from the heat for about 5 minutes. Serve and garnish with the basil. ENJOY!

Note: Avoid eggplant if you have issues with calcium metabolism or have kidney problems.

WATERMELON PLEASURE!

It’s pretty hot out there, so why not replenish with this simple treat?

Ingredients:

1 cup of cubed and seeded watermelon

3 fresh peppermint leaves

1/8 tsp. of sea salt

1/4 lime squeezed

1 cup of filtered water

Preparation:

In a blender, place all the above ingredients and liquify. Pour and add the mint leaves. Enjoy!

You can drink it chilled by storing it in the fridge for an hour or so, or simply drink fresh out of the blender.

Note: for a stronger mint taste, you can add the leaves in with the above ingredients.