Category Archives: Recipes

Recipes for healthy living

Kapha Tea

late spring

Spring time is when nature starts to melt, move, and grow.

Here’s a Kapha tea that may help with clearing away congestion and flush out ama (toxins):

1 tsp. of cumin seeds

1/2 tsp. of coriander seeds

1 cinnamon stick

8 fresh basil leaves

Add a splash of fresh squeezed lemon juice & a little raw honey to taste in your cup!

Place the ingredients in a medium saucepan with about 4 c. of filtered water.  Bring the water to boil for 5 -10 minutes, and then steep for 5 minutes.  Strain into a tea pot or thermos.  It is beneficial to sip warm teas throughout the day during this spring transition!

Adapted from Eat,Taste,Heal.

Mulligatawny Soup

This is one of my favorite recipes!  Warming & flavorful!

Ingredients

  • ¼ c. ghee
  • 1 yellow onion, chopped
  • 1 carrot, peeled and diced
  • 1 red jalapeno, seeded and diced
  • 3 garlic cloves, minced
  • 2 tsp. peeled and minced ginger root
  • 2 small firm apples, peeled, cored and diced
  • 1 (14.5 oz) can diced tomatoes
  • 1 Tbsp. curry powder
  • 1 tsp. cumin
  • ½ tsp. paprika
  • ½ tsp. ground cinnamon
  • ½ tsp. turmeric pwd. (or 1 inch of freshly chopped)  
  • ¼ tsp. cardamom
  • ¼ tsp. fresh ground black pepper
  • ½ tsp. dried thyme
  • ½ c. red lentils (uncooked)
  • 3 c. chicken or vegetable broth
  • c. coconut milk
  • Salt and black pepper to taste
  • ½ c. roasted cashews
  • ½ c. chopped scallions

Instructions

  1. Melt butter in a large pot or Dutch oven over medium-high heat. Add the onion, carrot, and jalapeno, then saute for 4 to 5 minutes, or until the onions have softened.
  2. Add the garlic, ginger, apples, and diced tomatoes to the pot. Saute for another 3 minutes, then add in all of the spices and toss to coat. Add in the lentils and broth and let the contents come to a boil. Turn the heat down to medium-low and simmer uncovered for 30 minutes.
  3. Puree about 75% of the ingredients using either an immersion blender or by transferring a portion of the contents to the bowl of a standard blender. Leave some of the chunks whole, as it adds a nice texture and consistency to the soup. Return the soup to the pot if needed, then stir in the coconut milk. Taste, and adjust salt and black pepper as needed.
  4. Serve topped with cashew and scallions along with naan bread for dipping.

                Recipe by The Wanderlust Kitchen

Happy Fall Equinox!

Moving into the Vata time of year.….

I move with the infinite in Nature’s power.

I hold the fire of the soul.

I hold life and healing.

-Rig Veda

 

Warm Cardamom Milk (Vata pacifying):

2 cups organic whole milk

2 tsp. ghee

1/4 tsp. ground cardamom

1 Tb. finely ground cashews

3 or 4 strands saffron

  1. Place all the ingredients in a sauce pot, over medium heat bring to a boil, stirring frequently,
  2. Pour into mugs & enjoy!

Yarema, M.D.,Thomas. Rhoda,D.A.S.. Brannigan,Johnny. Eat, Taste, Heal.Hawaii: Five Elements Press,2006.

 

Happy Summer Solstice!

And Pitta Season!

Elements: composed of fire and water

Meaning: “that which digests things”

Qualities: oily, sharp, moving, liquid, penetrating, hot, light, and acidic

General tips to help pacify Pitta during the Summer season:

  1.  Avoid stimulants and acidic foods; follow a pitta-pacifying diet.
  2.  Include walks in nature, time for self-reflection and meditation as part of your daily routine.
  3.  Keep the body & mind cool – avoid overheating.
  4.  Exercise in a manner that is not too competitive or overexercise.
  5.  Work on keeping your schedule within your healthy, natural limits.

Here’s a wonderful Pitta pacifying drink:

REJUVENATING MANGO DRINK

1 cup mango juice

1 tsp ghee

pinch of cardamom

pinch of saffron

Blend these ingredients together and enjoy!  

This drink will bring energy and vitality to your entire being!

 

 

Homemade Chai

Pine cone

Kapha Pacifying: 

Serves 5 to 6

6 c. of filtered water

1 tsp. black tea

8 crushed cardamom pods

4 whole cloves

2 whole star anise pods

2 cinnamon sticks

2 tsp. of crushed coriander seeds

1 tablespoon grated ginger

1 tablespoon whole fennel seeds

2 c. almond milk

Honey or stevia powder

  1. In a large saucepan, bring the water to a boil over high heat.
  2. Using a mortar and pestle or the back of a spoon, firmly press each cardamom pod until it cracks open, leaving the seeds inside.
  3. Add the cardamom pods, cloves, star anise cinnamon, ginger, coriander, and fennel.  Reduce heat and simmer for 10 minutes.
  4. Stir the almond milk.  Add sugar to taste.  Continue to simmer until the sugar is dissolved, 2 to 3 more minutes.
  5. Pour the chai through a strainer into cups or mugs.

Delicious!

Yarema, M.D., Thomas. Rhoda, D.A.S.. Brannigan, Johnny.  Eat, Taste, Heal.  Hawaii: Five Elements Press, 2006.

 

Ayurvedic Holiday Treats

snowbird

Halvah Balls

Toast in an iron skillet over low heat:

4 Tbsps. whole sesame seeds

In a bowl, mix together with a fork:

4 Tbsps. raw sesame tahini

2 Tbsps. Raw honey

1 tsp. vanilla extract

As sesame seeds just begin to brown and you can smell their aroma, take them off the heat and pour them into a blender & grind. Then pour the ground sesame seeds into a bowl with the rest of the ingredients and form into balls about 1 inch in diameter.  Cool & serve.  Makes about 18 – 24 balls.

Crunchy Coconut Cookies

Pre-heat oven to 300 degrees F.*  

Beat until they peak:  2 egg whites

Then gently fold into beaten egg whites:

½ c. date sugar (use less if preferred)

Next fold into this mixture:

1 chopped date

¼ c. dried goji berries

1/3 c. toasted cashews (optional)

2 c. unsweetened flaked coconut

Spoon onto a well-oiled cookie sheet and garnish with toasted sesame seeds

Bake for about 12 -15 minutes.

*Baking caution: When these just start to smell good, it may be time to remove from the oven.  They are very light & can burn easily!  Makes about 15 cookies.

Recipes adapted from Ayurvedic Cooking for Westerners by Amadea Morningstar.

 

 

Kitchari

This staple food of Ayurvedic medicine is designed to stoke the digestive fire and reduce ama, or internal toxicity. This basic recipe is good for all three doshas and particularly for vata dosha. Makes 3 cups.

  • 1 c basmati rice.
  • ½ c  split mung beans, soaked for at least three hours before cooking
  • 4 c purified water
  • 2 T organic ghee,
  • 1 tsp. black mustard seed
  • 1 tsp. cumin seed
  • 2 pinches hing (asafetida)
  • 1 tsp. fresh grated ginger
  • 1 stick of kombu or wakame
  • ½ tsp. sea salt ½ tsp. turmeric
  1. Rinse the rice and split mung beans. Soak beans for three hours or overnight. Drain.
  2. If using vegetables, cut into cubes.
  3. In a pot, warm the ghee over medium-high heat. Add the mustard and cumin seeds (and, if using, fennel and coriander seed) and sauté for 1-2 minutes or until aromatic.
  4. Add turmeric, mung beans, and rice. Then add water, kombu, and ginger. Bring to a boil then cover and simmer for 40 minutes. You may have steamed vegetables (broccoli, carrots, beets, green beans, asparagus, fennel, and summer squashes) as a side dish or you can add them into the pot of kitchari.
  5.  If you need to add a more water, do so, but the kitchari should be the consistency of stew when done.
  6.  Garnish with fresh cilantro.
    Eat enough to feel satisfied, about the size of your hands cupped, and then rest for at least 10 minutes on your left side to support good digestion.