Healthy Recipes

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Ingredients
1 cup milk – coconut, nut, cow, goat
1-2 tsp ghee or coconut oil
1/4-1/2 tsp turmeric
1/4 tsp cinnamon
Fresh or a pinch dried ginger
To sweeten, add 1/2 a date, or maple syrup

Optional: add coconut butter; pinch black pepper.

Directions

Heat turmeric, cinnamon, ginger in pot a few seconds until fragrant. 

Add ghee or coconut oil, stir 1 min, and add milk.

Blend (whisk or stir), serve and enjoy.

Easy Method

Mix all ingredients together in a blender. Heat and enjoy.

Great for insomnia and inflammation

According to Ayurveda, Ojas are the vital energy and essence that is the root of our well-being and immunity. These tasty treats are a great way to include healing herbs and spices into a sweet treat. There are unlimited variations to this simple recipe. Be creative!

Ingredients
1 cup nut/seed butter (almond, cashew, sunflower, brazil)
1/2 cup honey or maple syrup or agave
1/4 cup oatmeal
1/8-1/4 cup chopped nuts (optional)
1/4 tsp each cardamom, cinnamon, nutmeg, clove or 1 tsp pumpkin spice mix
2-4 tablespoons dried fruit chopped (any of goji berries, raisins, figs, orange or lemon peel)

Optional: 2-4 tablespoons  (total) of herbs (Triphala, Shatavari, Ashwaganda, Siberian Ginseng, Marshmallow Root, Ground Milk Thistle)

Mixture of chopped nuts, seeds, and cocoa or carob powder (for rolling finished cookie balls)

Directions
Mix together nut/seed butter, honey or maple syrup, oatmeal and chopped nuts (optional).

Add cardamom, cinnamon, nutmeg, and clove or pumpkin mix. Mix in optional herbs if you choose to do so.

Form into balls, and either:

1. Roll in the chopped nuts/seeds/cocoa/carob mixture
2. Flatten balls and press dried fruit into center.

Ingredients
4 cups rolled grains (oats, barley, groats, kamut, rye, millet, amaranth, rice flakes or puffed)
1 cup bran (oat, rice) or psyllium
1/2 cup flax seed, slightly ground
1/2 cup chia seed
1 cup milk thistle, ground
lecithin granules, optional
1 cup dried fruit (goji berries, figs, prunes, raisins, apricots, apples- any combination)
1 cup raw nuts coarsely ground (almonds, walnuts, cashews or Brazil, or combination)
1 cup seeds (sunflower or pumpkin or sesame or a combination)
3 tablespoons  pumpkin spice mix
3 tablespoons cardamom

Optional: 1/2 cup hemp seeds.  I use for extra protein.

Directions
Grind all ingredients together in food processor or blender for uniform size. Store in covered jar in refrigerator. Pour water or nut milk over mix and soak for at least 30 minutes or overnight. To increase protein value, eat with yogurt. Can also add grated apple or stewed fruit.

Note: This recipe was inspired by one of my Ayurveda teachers, Dr. Vivek Shanbhag.

Good to know: Carrot Bisque is perfect for Fall Vata and Winter Kapha seasons. A pinch of cayenne pepper can be added for Kapha and Vata (but not for you Pitta!).

Ingredients
1/4 cup ghee, coconut oil, Earth Balance, or other non-dairy butter

2 cups chopped onion-leave out or decrease if Pitta too high

1 tablespoon minced garlic (leave out or decrease in half if Pitta too high_

3 cups grated carrot

3 cups grated parsnip

6 cups ‘no-chicken’ broth, chicken broth, or vegetable broth

1 tablespoon ground coriander

1 tsp ground cumin

2 tsp maple syrup

1 tsp salt

1 tsp garlic powder

1/2 tsp ground white pepper

1/2 cup non-dairy milk (I used unsweetened coconut milk from the carton-not canned)

1/2 cup sour cream or yogurt (on the side/for optional garnish)

Garnish: carrot curls, parsnip curls, fresh green carrot leaves

Directions
In a medium saucepan, heat ghee (or alternative) over medium heat until melted. Add onion and garlic. Cook for 5 minutes, stirring frequently.

Add carrot and parsnip. Cook for 5 min. stirring frequently. Add broth, coriander, sugar, salt, garlic powder, and pepper. Bring to a boil, reduce heat to medium-low, and simmer for 30 minutes.

Remove broth mixture from heat, and cool slightly. Puree in blender or with hand-held immersion blender. Return to saucepan over medium heat. Add non-dairy milk, whisking until smooth. Add sour cream, whisking until smooth. Cook until heated through.

Garnish individual servings with carrot curls, parsnip curls, and carrot leaves cut to about 1 inch long or so. You can also garnish with an additional sour cream swirl on top.

Note: From: Tea Time September/October 2011. Adapted by: Teri Adolfo.

Ingredients
4 hard or winter squash – medium, halved lengthwise, seeded and cut into ½” slices.  (I love Delicata but use whatever is in season.)

4 tablespoons ghee, coconut or olive oil

1/2 tsp each cumin/coriander/fennel, ground

Sea salt & pepper

8 tsp unpasteurized apple cider vinegar

1/3 cup olive oil

1/4 tsp each sea salt & pepper

1 cup cooked and cooled farro, millet, amaranth or other grain of choice; or cauliflower rice

1 bunch – (about 5 oz.) rainbow chard or mustard greens, chopped in large pieces and slightly sautéed in 1 TB ghee

5 oz arugula, raw

6 oz aged shaved goat cheese (optional)

1/2 cup spiced pumpkin seeds

Directions
Preheat oven to 400 degrees. (In the summer I grill the squash.)  Place sliced squash on roasting pan.

Melt ghee or oil, add spices, and warm them for 1 minute; then brush on cut squash and add salt & pepper. Place squash in preheated oven for 30 minutes; turn slices and roast for another 10-15 minutes or until golden brown. Remove from oven and cool.

Whisk oil, vinegar, salt & pepper; stir into cooked grain or cauliflower rice.5. Assemble Spiced Pumpkin Seeds: Rinse and drain 1 cup of raw pumpkin seeds. Toss with juice from 1 lime and ½ lemon; add salt and pepper. Spread over a parchment-lined tray and toast at 300 degrees for 10-12 minutes, or until toasted.

Assemble Salad: Spread half the arugula over a serving platter, and then add half of the squash, sautéed greens, pumpkin seeds, grain/cauli rice mix, and optional goat cheese. Repeat.

Adapted from At Home in the Whole Food Kitchen by Amy Chaplin.

Notes: This salad is delicious and very forgiving. You can pretty much substitue any of the greens used for what you have on hand or your favorites.  I have substituted different root vegetables, potatoes, sun chokes, celeriac, and summer squash and eggplant for the squash. Also, I have grilled and roasted the vegetables and both outcomes are equally good. So experiment, be creative and enjoy!  Look for your dosha balancing spices.

Most shrubs are made with equal parts fruit, sugar and vinegar. Enjoy your shrub and improve your digestion.

Ingredients
2 cups berries, any kind (hulled, cleaned and – if strawberries – quartered)

2 cups organic sugar

1 cup cider vinegar

1 cup balsamic vinegar

1 stick cinnamon

Directions
In a medium bowl or jar with a lid, sprinkle the sugar over the prepared fruit. Put the lid on and set aside for 3 days on the counter or fridge. Shake or mix twice a day.

After the third day, strain the syrup into another jar or bowl. Press on the berries to get out all the goodness. If there is still sugar at the bottom spoon it into new jar with syrup.

Add both vinegars and cinnamon stick to the strained syrup in the new jar, and stir. Set in fridge for another 3 days or until all the sugar is dissolved.

You can decant it into pretty bottles or leave in jars. Use in drinks or in dressings.

Ingredients
6 medium sized fruit (apple, pear, plum, mango, peach etc); peeled, cored or pitted and diced ½ inch

1 cup red or yellow onion or leek – chopped

2-3 tablespoons fresh ginger – minced

2 tablespoons ghee – omit if vegan and replace with coconut oil

1 cup orange juice (2 oranges – fresh squeezed)

3/4 cup apple cider vinegar

1 cup light brown sugar or jaggary lightly packed

1 tsp each whole dried mustard seeds; fennel; coriander

1/4 tsp hot red pepper flakes=

1-1/2 tsp kosher salt

3/4 cup raisins or (other dried fruit-chopped)

Good to know: Chutney is a favorite food of Ayurveda. It can be used any time as a condiment and digestive aide by offering the six tastes, which balance any meal.

Directions
Place ghee or oil in large sauce pan and melt. Add mustard seeds and pepper flakes;  sauté for 30 seconds to lightly toast Add onion and ginger and sauté until soft and translucent.

Combine fruit, orange juice, vinegar, sugar, and salt in saucepan. Bring to a medium boil; stir occasionally. Reduce heat to simmer and continue cooking for up to 1 hour until most of the liquid has evaporated.

Take off heat and add the raisins or dried fruit; mix. Let cool. Store in refrigerator up to 2 weeks.

Ingredients
2 tablespoons ghee or coconut oi

1 medium onion, choppe

2 stalks of celery, choppe

2 carrots, peeled and choppe

1 tsp salt

2 garlic cloves, chopped (optional)

1 inch ginger, grated or coarsely chopped (optional

1 tablespoon  dried herbs or 3 TBS fresh (thyme, rosemary, basil, dill)

1/2 tsp. each ground (fennel, cumin, coriander) curry optional -OR- 1 sprig each rosemary and thyme

3 cups vegetables chopped (broccoli, zucchini, and cauliflower, packed spinach/kale. Crushed tomatoes

1/2 sweet potato chopped (optional)

2 cups raw cashews (optional)

6 cups water (add more if desired) or broth

Good to Know:  This light soup is especially wonderful to enjoy in the Kapha season (late winter to early spring).  We still have winter root vegetables available, as well as some young spring greens and herbs: perfect for cool, wet Kapha.  This soup can be enjoyed any time you feel a little heavy and want some delicious light nutrition.

Directions
In a large Dutch oven or pot, heat ghee or oil, and add the onion, celery, carrots and salt. Cook slowly. When transparent, add garlic, ginger and spices and cook an additional two minutes.

Add the rest of the vegetables, cook 15-20 minutes with the lid on, and then add the 6 cups water or broth, and cook, covered, 20 more minutes. When vegetables are tender, blend until smooth and return to pot.

Optional: Add cashew cream mix below,  and heat through 10-15 minutes.

For a creamy version:

Soak 2 cups raw cashews 4 hours or overnight covered in water. Drain water and add 1-2 cups fresh water (depending on how thick you want it). Blend with in food processor or with immersion blender until smooth.  Add to soup and heat through.

This is a wonderful anytime soup. Be creative with your vegetables and herbs and spices. Enjoy!

Ingredients
2 cups Basmati Rice (White or Brown)

1 cup split mung bean (dal)

6-8+ cups water

2 tsp salt

3 tablespoon ghee or coconut oil (1 tablespoon - kapha)

2 – 3 cups seasonal vegetables (optional)

1-1/2 tsp grated ginger (1/2tsp pitta)

Pinch of salt

¼ cup cilantro for garnish

1 tsp fennel seeds

1 tsp mustard seeds

1 tsp cumin seeds

1/2 tsp ajwan seeds

1/2 tsp fenugreek

1/2 tsp hing powder

1 tsp black pepper (omit pitta)

1 tsp turmeric powder

1 tsp cumin powder

1 tsp fennel powder

2 tsp coriander powder

Kitchadi is a staple food of Ayurveda healing. It is used any time one feels out of balance, weak, ill, or has overall poor digestion. The soupier it is, the easier it is to digest. Kitchadi is easy to make and usually contains two parts rice and one part bean. Easiest for digestion would be white basmati; however, any grain can be used. Choose one to balance the out-of-balance dosha. The typical bean is split mung bean; soaked overnight makes it easier to digest. The most common spices used include cumin, coriander, fennel, mustard seed and ginger.

Directions
Soak split mung beans for 2 hours (overnight for easier digestion). Wash rice and soaked beans until water runs clear.

Chop vegetables into 1 inch pieces. In large pot, heat ghee or oil and sauté seeds for 1-2 minutes, or until mustard seeds pop and cumin swells. Add ginger, powdered spices and pepper; stir. 

Next add rice and beans, stirring to coat well, and sauté another 2 minutes. Add 6 cups boiling water and salt and bring mixture to a boil. Once the water is boiling reduce heat and cook for 20-30 min. covered. If you need to add more water add 1 cup at a time to keep mixture moist. If rice and beans were soaked it may take less water and less time to cook. The kitchadi should be very soft and moist when cooking is complete.

Now add vegetables, and cook additional 20-30 min. Serve hot and garnish with nuts, lime, coconut, cilantro, parsley or other bitter herbs.