Nourishing tonic for postpartum mamas and for all those who want a delicious and deeply healing beverage.
Ingredients:
1 cup of raw cashews
4 cups of water
2-3 large majool dates
1-2 TBS grounded flax seeds
1/4 tsp of Ashwaganda Powder (optional)
1/2 tsp Shatavari powder (optional)
1 tsp cinnamon
1/4th tsp cardamom
pinch of sea salt
Directions:
Soak cashews in filtered water for at least 1 hour or over night covered. If you are soaking them overnight, be sure to put them in the refrigerator. Drain the soaking water from the cashews and rinse them a few times. In a high speed bender add all the ingredients. Blend on high until all the ingredients have come together and become milky. Add to a mason jar and drink as desired. Keep in the refrigerator for up to 2 days max.
Enjoy!
Chocolate Chip Protien Squares
These delicious and nutritious protien sqaures are wonderfully satisfying and great as a wholesome snack. I love them with a cup of spicy chai tea or Golden Milk (Check out the recipe) in the morning or late afternoon.
Ingredients:
1/3 cup almond flour
1/2 cup oat flour (I usually blend rolled oats in a vita mix blender or another powerful blender)
2 TBS ground flaxseed
1/2 cup of any unsweetend, natural nut butter you like (I use crunchy peanut butter)
1/3 cup unsweetned whey protien powder or an unsweetned plant based protien powder you like
1/4 cup of maple syurp
1.5 tsp vanilla extract
1 tsp ground cinnamon
1/2 tsp sea salt
1/4 tsp of ground cardamom (optional)
1/3 of mini or regular choclate chips
flaky sea salt for the toping
Directions:
Line a loaf pan (9X5 inch) with parchment paper.
In a large bowl mix the flours, flaxseed, spices, salt and protien powder together. Then add the nut butter, maple syurp and chocolate chips and combine all the ingridents together until it forms a dough (very simialr to cookie dough). If the dough feels a little dry add about 1-2 tsp of melted coconut oil.
take the dough and press it into the lined pan and spread it evenly. Sprinkle with flaky sea salt.
Place in the fridge covered for 1-2 hours.
Take it out of the fridge and cut into sqaures. Store in an air tight container in the fridge and enjoy!
Recipe adapted from hellospoonfull.com
Healthy and Clear Lungs
As we enter into the Fall season, it is helpful for us to support our lungs and prevent any colds from creeping in. Along with this, these suggested teas and practices will also help to support your lungs + chest from harmful environmental pollution/toxins that maybe in the air.
Check out my suggestions:
1. Breathe Easy Tea from the company Traditional Medicinals: www.traditionalmedicinals.com/products/breathe-easy/
2. Breathe Deep Tea from the company Yogi: yogiproducts.com/teas/herbal-teas/breathe-deep/
3. First thing in the morning after brushing your teeth/cleaning your mouth, drink a cup of plain Hot Water.
4. After having your hot water or tea, practice 1-3 minutes of deep belly breathing.
The best way to really know if something is working for you is to be consistent for at least 3-5 days. Try doing this a see how you feel! Just like any advice or suggestions, if you are working one on one with a practitioner or have specific concerns please check with your practitioner or doctor before trying these practices.
May you love yourself today and offer your body some care.
With love,
Hari
Seed Medley
A high protein and mineral snack for all body types
When you hit that 3 or 4 pm hour and maybe feeling the crash of low blood sugar, reach for this delightful seed medley.
Filled with fiber, minerals and iron this medley can give you a boost of energy!
Serves 2-3
Ingredients:
1 TBS Pumpkin Seeds
1/2 TBS Sunflower Seeds
1 TBS hempseed
1/2 tsp Himalayan sea salt (or more to taste)
a few pinches fresh ground black pepper
1-2tsp nutritional yeast
10 raisins chopped into small bits (this is to add a little sweetness and it’s optional)
Directions:
You can choose to dry roast the pumpkin and sunflower seeds for just a few minutes until they are light brown (do not burn).
You can also choose to leave them totally raw.
Add all ingredients to a bowl and combine well.
You can also add this medley to salads, soups, grains, vegetable and more!
Enjoy!
Turmeric + Salt gargle
Feeling the sting of a sore throat? Try this amazing gargle that is anti bacterial and very effective!
Ingredients:
1/2 Cup warm water
1/2 tsp sea salt
1/4th tsp turmeric powder
Directions:
Mix all ingredients together making sure that everything is well combined.
Gargle for at least 15 seconds each round until you complete the 1/2 cup.
After you gargle, do not have any thing to drink or eat for about 30 minutes giving the salt and turmeric time to kill off bacteria and do its thing. You can repeat this as often as you need to throughout the day.
Ingredients:
1/2 Cup warm water
1/2 tsp sea salt
1/4th tsp turmeric powder
Directions:
Mix all ingredients together making sure that everything is well combined.
Gargle for at least 15 seconds each round until you complete the 1/2 cup.
After you gargle, do not have any thing to drink or eat for about 30 minutes giving the salt and turmeric time to kill off bacteria and do its thing. You can repeat this as often as you need to throughout the day.
Delicious Dates!
This is a great and balanced snack for those who experience drops in their blood sugar between meals.
Serves 4-5
Ingredients:
4 large majool dates
2 TBS any organic nut or seed butter you like
1 tsp cinnamon
sea salt
Directions:
Cut the date open in the center but not too much that it completely splits. Remove the pits from the dates. In the center of the date add 1/2TBS of nut or seed butter in the center of each date. sprinkle with cinnamon + a little sea salt. refigerate for a few hours to set.
Eat at room temperate.
Enjoy!
Gingered Rice
Serves 2-3
Ingredients:
1/2 cup white basmati rice or brown rice soaked for at least 2 hours before cooking
1.5 cups of filtered cool water
about 1/4th inch of fresh ginger chopped very small
1/4th cup frozen or fresh peas
1tsp of ghee or sunflower seed oil
a pinch or more of pink sea salt or any sea salt
Directions:
Rinse the rice 3 times before cooking.
add all ingredients to a pot and bring to a simmer. Let it simmer on low for about 15-20 minutes or cook until soft. Once done turn heat all the way off and let the rice steam with the cover on for about 5 minutes.
Uncover and fluff with a fork.
Serve warm with along dollop of ghee or coconut oil on top. Have it any soup or veggie dish.
Enjoy!
Spiced Mashed Sweet Potatoes
Need some sweetness in your life? Try these sweet mashed potatoes. Loaded with good for you nutrients and delicious spices, everyone can enjoy these!
Season: Fall/Winter
Serves 2-3
Ingredients: (All Organic)
2 medium size sweet potatoes
3/4th tsp cinnamon
1 1/2 tsp shredded fresh ginger root
Few pinches sea salt
Fresh ground pepper
1tsp ghee or coconut oil
Directions:
Wash/scrub the sweet potatoes in warm water and with a clean sponge (do not get soap on the potatoes) once cleaned, wipe them off with a cloth. Add to a baking sheet and bake at 350 degrees until soft and oozing its sugars.
Wait until they have cooled a bit. Peel the skins off. Place the peeled potatoes in a bowl and add spices, salt, pepper and oil or ghee. Mash with a fork to the consistency you like.
Serve warm along side your meal or have it on its own as a light meal for breakfast or dinner. You can add nuts or seeds for extra protein.
Enjoy!
Feel better soup
This is one of my go tos when I am under the weather. It is rejuvenating, nourishing, light and tasty.
If you are feeling the effects of seasonal change in your body, take rest, make this soup and let it warm you from the inside out.
serves 2
Ingredients:
1/3rd cup green lentils
2 cloves garlic cut but not diced
1 bay leaf (optional)
1 large carrot peeled and cut
2-3 stalks celery cut into small pieces
chopped greens of any kind (optional)
1/2 TBS sunflower seed oil or ghee
2 tsp cumin powder
1tsp or more of braggs or any liquid aminos
about 3/4th cup of water or more depending on how liquidly you want your soup.
Directions:
Soak the lentils for 2-4 hours or overnight. When ready to use, rinse them a few times with filtered water.
Add to a pot with the oil or ghee, garlic and water. Let it simmer for about 5 minutes. After 5 minutes add veggies, cumin, liquid aminos and let it simmer until lentils and veggies are soft. Turn heat off and let it sit covered for 10 minutes.
Serve hot with basmati rice or toast. Add more liquid aminos or salt if needed to taste.
Coconut + Cilantro Chuntey
Great for Summer and those with Pitta constitution.
Ingredients:
2 cups fresh cilantro
1 cup unsweetened grated coconut
1 tablespoon coarsely chopped peeled fresh ginger
1 teaspoon kosher salt
1 teaspoon whole cumin seeds
1 teaspoon whole yellow or brown mustard seeds
1-2 teaspoons ghee or sunflower seed oil
2 tablespoons fresh lemon juice
3/4 cup water
a dash of honey or succant (optional)
Preparation
Add ghee or oil to a pan turn to medium heat. Add the cumin seeds and mustard seeds. Sauté on low until the mustard seeds start to pop. Turn heat off and set aside to cool. (make sure not to burn)
Wash and chop cilantro.
Combine all ingredients in a blender; process until smooth, stopping occasionally to scrape down sides.
Enjoy on beans, lentils, rice and veggies!
Homemade Oat Milk
Nourishing and healing.
Ingredients:
1 cup organic rolled oats
4 cups filtered water
pinch of sea salt
Directions:
Soak oats in some filtered water for 10-30 minutes.
After soaking, strain the oats from all the water it was soaking in.
Add the oats to a blender or vitamix. Add the 4 cups of water and pinch of sea salt. Blend until totally combined and oats pieces have disappeared.
Line a large bowl with a clean dish towel and pour oat-milk in to the cloth. Allow the sit for just a minute. Then Carefully pull the corners of the cloth up and begin to squeeze the liquid from the oats. Once all liquid is out, compost the remaining oats in the cheese cloth.
Pour the strained oat-milk into a glass jar and store in the fridge for up to 3 days.
Enjoy in smoothies, tea, warm cereals or warmed up with some spices!
Serving size: 8 oz (1 cup)
Yellow Mung Bean Pancakes
A great, savory breakfast!
Ingredients:
1 cup yellow mung beans (soaked 3 hours or overnight)
1⁄2 teaspoon ground, roasted cumin
1⁄2 teaspoon rock salt
1⁄4 teaspoon ground turmeric
1⁄4 teaspoon grated fresh ginger
1⁄8 teaspoon asafoetida
2 tablespoons ghee
handful of washed and chopped spinach or any greens you like
Chopped herbs like cilantro or parsley (optional)
Directions:
1. Drain soaking liquid from mung beans and place in a blender with your greens and herbs.
2. Blend on high speed for about 1 minute, adding a small amount of water (about 2 tablespoons) until smooth.
3. Add cumin, salt, turmeric, ginger, and asafoetida and blend again briefly in the mixture with enough water so that the batter is a medium-thin consistency similar to wheat-flour pancake batter.
4. Heat a small amount of ghee (1⁄2–1 teaspoon) in a skillet or griddle on medium heat.
5. Drop a small ladle full of batter (1⁄4 cup) onto griddle and spread in a circle. Cook on first side until edges start to brown and lift, about 5 minutes.
6. Flip pancake with spatula and cook on second side until golden brown, about 3–5 minutes.
Repeat steps 3 through 5 with the rest of the batter and ghee.
Serve warm with a little yogurt or cilantro chutney on the side.
Notes:
You can get the spice asafoetida at any indian grocery store.
Store left over batter in the fridge for no longer than 2 days.
If you do not want to use Ghee (to make it vegan) use coconut or sunflower seed oil.
Recipe adapted from Liz Moody on www.mindbodygreen.com
1 cup yellow mung beans (soaked 3 hours or overnight)
1⁄2 teaspoon ground, roasted cumin
1⁄2 teaspoon rock salt
1⁄4 teaspoon ground turmeric
1⁄4 teaspoon grated fresh ginger
1⁄8 teaspoon asafoetida
2 tablespoons ghee
handful of washed and chopped spinach or any greens you like
Chopped herbs like cilantro or parsley (optional)
Directions:
1. Drain soaking liquid from mung beans and place in a blender with your greens and herbs.
2. Blend on high speed for about 1 minute, adding a small amount of water (about 2 tablespoons) until smooth.
3. Add cumin, salt, turmeric, ginger, and asafoetida and blend again briefly in the mixture with enough water so that the batter is a medium-thin consistency similar to wheat-flour pancake batter.
4. Heat a small amount of ghee (1⁄2–1 teaspoon) in a skillet or griddle on medium heat.
5. Drop a small ladle full of batter (1⁄4 cup) onto griddle and spread in a circle. Cook on first side until edges start to brown and lift, about 5 minutes.
6. Flip pancake with spatula and cook on second side until golden brown, about 3–5 minutes.
Repeat steps 3 through 5 with the rest of the batter and ghee.
Serve warm with a little yogurt or cilantro chutney on the side.
Notes:
You can get the spice asafoetida at any indian grocery store.
Store left over batter in the fridge for no longer than 2 days.
If you do not want to use Ghee (to make it vegan) use coconut or sunflower seed oil.
Recipe adapted from Liz Moody on www.mindbodygreen.com
Baked Apples with Walnuts + Ghee + Cinnamon
Ingredients:
Apples
Walnuts
Ghee
Cinnamon
Directions:
Cut apples into half and core out the seeds. Wrap in tin foil and bake at 350 until soft and juices are oozing.
Optional: Dry roast the walnuts for a nutter flavor. (be careful not to burn)
Once the apples are done, unwrap them and let them cool. In the center (where the core was) add 2-3 walnuts. Drizzle the apples with a little bit of ghee and cinnamon.
(you will need to melt the ghee in order to do this)
Serve warm with a few dollops of yogurt or eat as is!
Note: You can also try this with pears. They will have a softer more grainy texture that is delicious!
My favorite yogurt brands: Bulgarian and Strauss
Apple Sauce Spice Cake
ingredients (1 cup = 250 ml)
1 cup all purpose flour
. 1/2 cup buckwheat flour
½ teaspoon baking soda
1 teaspoon baking powder
. 1/4th tsp cardamom powder
. 1 tsp cinnamon powder
. 1 pinch nutmeg powder (optional)
. 1 pinch clove powder (optional)
• 1 pinch salt
¾ cup unsweetened applesauce (Homemade is best)
¼ cup sunflower oil (use oil with a neutral taste)
¾ cup coconut sugar or pure cane sugar
1 teaspoon vanilla extract or vanilla powder or 1 scraped vanilla bean
1 tablespoon apple cider vinegar or regular vinegar or lemon juice
. 1/4 cup chopped walnuts or pecans (optional)
. Apricot preserves (no sugar added)
Directions:
1 in a mixing bowl, take 3/4 cup apple puree, 1/4 cup oil and 3/4 cup sugar.
2 with a wired whisk, stir this mixture so well that the oil is incorporated evenly.
3 now add 1 tbsp apple cider vinegar or regular vinegar or lime juice to this wet mixture.
4 In a separate blow add dry ingredients - 1 cup all purpose flour, 1/2 cup buckwheat flour, 1/2 tsp baking soda, 1 tsp baking powder, spices and a pinch of salt.
5 add vanilla powder or scraped vanilla bean or vanilla extract.
6 Add chopped nuts and fold in dry ingredients in the wet ingredients lightly. don't over do.
7 the batter should feel light.
8 pour the batter in the prepared pan.
9 bake at 350 degrees in a preheated oven for 25 to 35 mins.
10 once baked and a toothpick inserted comes out clean, remove the cake from the pan. After it cools a bit place on a wired rack or tray for the cake to cool down.
11. Put a thin layer of unsweetnend apricot preserves on top for a glossy finish. Or put your favorite vegan frosting on it for an even sweeter treat.
12. slice and serve the apple cake with warm spiced milk or tea. It goes great with a dollop of yogurt or apple sauce!
Modified from vegrecipiesofindia.com
1 cup all purpose flour
. 1/2 cup buckwheat flour
½ teaspoon baking soda
1 teaspoon baking powder
. 1/4th tsp cardamom powder
. 1 tsp cinnamon powder
. 1 pinch nutmeg powder (optional)
. 1 pinch clove powder (optional)
• 1 pinch salt
¾ cup unsweetened applesauce (Homemade is best)
¼ cup sunflower oil (use oil with a neutral taste)
¾ cup coconut sugar or pure cane sugar
1 teaspoon vanilla extract or vanilla powder or 1 scraped vanilla bean
1 tablespoon apple cider vinegar or regular vinegar or lemon juice
. 1/4 cup chopped walnuts or pecans (optional)
. Apricot preserves (no sugar added)
Directions:
1 in a mixing bowl, take 3/4 cup apple puree, 1/4 cup oil and 3/4 cup sugar.
2 with a wired whisk, stir this mixture so well that the oil is incorporated evenly.
3 now add 1 tbsp apple cider vinegar or regular vinegar or lime juice to this wet mixture.
4 In a separate blow add dry ingredients - 1 cup all purpose flour, 1/2 cup buckwheat flour, 1/2 tsp baking soda, 1 tsp baking powder, spices and a pinch of salt.
5 add vanilla powder or scraped vanilla bean or vanilla extract.
6 Add chopped nuts and fold in dry ingredients in the wet ingredients lightly. don't over do.
7 the batter should feel light.
8 pour the batter in the prepared pan.
9 bake at 350 degrees in a preheated oven for 25 to 35 mins.
10 once baked and a toothpick inserted comes out clean, remove the cake from the pan. After it cools a bit place on a wired rack or tray for the cake to cool down.
11. Put a thin layer of unsweetnend apricot preserves on top for a glossy finish. Or put your favorite vegan frosting on it for an even sweeter treat.
12. slice and serve the apple cake with warm spiced milk or tea. It goes great with a dollop of yogurt or apple sauce!
Modified from vegrecipiesofindia.com
Hari Simran's Beet and Carrot Moroccan Stew
A perfect colorful Fall dish
Ingredients:
1 1/2 TBS Sunflower oil
2 cloves garlic chopped
1/2 tsp cinnamon
2 tsp cumin
2 tsp coriander
1 tsp turmeric
1-2 tsp of good sea salt
handful of grape heirloom tomatoes cut in half or 1 small heirloom tomato cut in cubes
1 small beet peeled and chopped in even cubes
1 large or 2 small carrots peeled and cut in small even pieces
handful of dandelion greens washed and chopped
1 large zucchini cut into even cubes
1/2 cup garbanzo beans (homemade or organic canned)
3-4 cups of water or vegetable stock
Directions:
Chop all the vegetables ahead of time so you are ready.
In a heavy bottom pot, warm the sunflower oil on medium-low heat. Add the garlic and sauté until light brown (do not burn), add all the spices and stir for about 30 seconds. Add the tomatoes and sauté until soft. Add all the vegetables and stir to covering the veggies with the spices and tomatoes, then add the water or vegetable stock slowly, enough liquid to cover the vegetables. Let this come to a boil and then reduce down to a simmer and cover for about 15-20 minutes or until the vegetables are soft but not over cooked.
Add the beans and the salt to taste. Stir for a few moments. Turn the heat off and let it sit covered for 20 minutes so all the flavors come together.
Note about Garbanzo beans:
If you are using canned garbanzo beans, make sure to wash and rinse them at least 2 times before using. If you are making garbanzo beans from scratch, remember to soak them over night and cook until they are quite soft.
Serve over rice, quinoa or with a nice crusty bread. You could also add a bit of yogurt, feta cheese or parmesan cheese on top.
Enjoy!
Ingredients:
1 1/2 TBS Sunflower oil
2 cloves garlic chopped
1/2 tsp cinnamon
2 tsp cumin
2 tsp coriander
1 tsp turmeric
1-2 tsp of good sea salt
handful of grape heirloom tomatoes cut in half or 1 small heirloom tomato cut in cubes
1 small beet peeled and chopped in even cubes
1 large or 2 small carrots peeled and cut in small even pieces
handful of dandelion greens washed and chopped
1 large zucchini cut into even cubes
1/2 cup garbanzo beans (homemade or organic canned)
3-4 cups of water or vegetable stock
Directions:
Chop all the vegetables ahead of time so you are ready.
In a heavy bottom pot, warm the sunflower oil on medium-low heat. Add the garlic and sauté until light brown (do not burn), add all the spices and stir for about 30 seconds. Add the tomatoes and sauté until soft. Add all the vegetables and stir to covering the veggies with the spices and tomatoes, then add the water or vegetable stock slowly, enough liquid to cover the vegetables. Let this come to a boil and then reduce down to a simmer and cover for about 15-20 minutes or until the vegetables are soft but not over cooked.
Add the beans and the salt to taste. Stir for a few moments. Turn the heat off and let it sit covered for 20 minutes so all the flavors come together.
Note about Garbanzo beans:
If you are using canned garbanzo beans, make sure to wash and rinse them at least 2 times before using. If you are making garbanzo beans from scratch, remember to soak them over night and cook until they are quite soft.
Serve over rice, quinoa or with a nice crusty bread. You could also add a bit of yogurt, feta cheese or parmesan cheese on top.
Enjoy!
Fresh nut milk in minutes!
Makes about 2 servings.
Ingredients:
2 cups filtered water
2-3 TBS raw almond butter or cashew butter (no salt or sugar added)
pinch of sea salt
1/2 tsp cinnamon
pinch or cardamom
pinch of nutmeg (optional)
2 large majool dates or maple syrup to taste (optional)
2 tsp flaxseed meal (optional. this makes it thicker) (do not heat on stove if using flaxseed meal)
Directions:
Add all ingredients to a blender and blend until combined and frothy. Drink immediately or within 2 days refrigerated. When you are ready to drink this, make sure it is room temperature (not ice cold) or warmed. You can add some ghee or coconut oil if you like for extra nourishment.
Enjoy!
Summer Quinoa with Fresh Corn and Mint
A Perfect Summertime Side Dish
Serves about 3
Ingredients:
1/2 cup quinoa (any type you like)
1 1/2 C water
5-6 organic mint leaves
1/2 large lemon
2 ears of organic fresh corn
salt
pepper
1Tbs olive oil
Avocado (Optional)
Fresh Feta Cheese (Optional)
Directions:
Soak quinoa in filtered water for at least 30 minutes and up to 3 hours. Rinse quinoa 2-3 times. Add quinoa and water to a pot and bring to a low boil. Turn the heat down and let it simmer lightly for about 20-25 minutes (checking occasionally). Quinoa should be light and fluffy when it is done, not crunchy or uncooked.
In the meantime, cut the corn off the cob by running a knife down length wise into a bowl being very careful not to cut yourself or let the corn get away. To the corn add the lemon juice, chopped mint, olive oil, salt and pepper.
Once quinoa is done, turn heat off and add corn mixture. Stir gently to incorporate and let it steam for about 10 minutes.
Before serving add slices of Avocado and Feta cheese.
Serve warm and enjoy!
Almond + Date Spiced Milk
This nourishing tonic is easy to digest, and healing to the nervous system. It will nourish Vata and Pitta and slightly increase Kapha. If you are primarily of Kapha constitution or you are experiencing a Kapha imbalance, simply leave out the date and decrease the oil to 1/4th tsp.
6-8 blanched almonds (Soaked overnight)
8-10 oz filtered water
1 large Majool Date
1/4 tsp cardamom
1/2 tsp cinnamon
pinch of nutmeg (optional)
pinch of sea salt
1/2 tsp coconut oil or ghee (optional)
Directions:
Peel the almonds in the AM. Add to blender with the rest of the ingredients. Blend until combined. Place a double layered cheese cloth on top of a Mason Jar tied down with a rubber band so the cheese cloth does not fall. Pour the mixture through the cheese cloth slowly. Once all the mixture has been poured into the cheese cloth, Squeeze the cheese cloth several times to get all the liquid out. If you feel you want more liquid add just a small about of warm water through the almond mixture and cheese cloth. Give it another few squeezes. If you find there are bits of almond in your milk, you can drink it as is or strain it though a strainer.
Pour almond milk into a small pot, warm up (do not simmer or boil) and add oil if you like.
Enjoy!
Red Lentil Coconut Soup
Serves 7
2 cups water or soup stock (organic and no sugar added)
1 Cup red lentils, rinsed well as soaked for a few hours if you have time.
1 stick cinnamon
1 Bay leaf
1/2 stalk of fresh lemon grass, cut into a few pieces
1/2 inch fresh ginger (peeled and grated or chopped fine)
3/4 tsp sea salt
Coconut oil or Ghee
2 tsp coriander
1 tsp cumin
1 tsp basil, dry
1/8 tsp Cayenne (can increase if you need the heat or it is a cold season)
1 Zucchini, cut into bite size pieces
1 Carrot, cut into bite sized pieces
1/2 small cauliflower cut into very small florets
2 leaves chard, separate the stems from the leaves, chop up each
few leaves watercress or dandelion leaves, chopped small
1/4-1/2 can (1/2 cup) coconut milk
7 leaves fresh basil
1/2 tsp tamarind
.Boil cinnamon sticks, bay leaves, lemongrass and ginger to form a nice strong broth. After about 15-20 minutes you may scoop out the en-edible matter like cinnamon sticks, bay leaves and lemongrass.
. Add the red lentils and cook until beginning to soften
. add all the hard vegetables, carrot, cauliflower, chard stems, zucchini and cook until they begin to soften.
.In a small pot, melt coconut oil or ghee and saute the spices (Cumin, coriander) on very low heat until fragrant (do not burn).
.add the spices + oil mixture, leafy greens, coconut milk, fresh basil and tamarind and cook until very hot (do not boil).
.Let it stand for about 10 minutes.
.Serve warm with basmati rice.
Recipe adapted from Mira Murphy (Ayurvedic chef at 7 centers)
Spiced Green Lentils with Carrots, Sweet Potatoes and Dark Leafy Greens
Tridoshic (Good for all constitutional types)
In the late spring and summer time you can replace the sweet potato with Zuchini or Cauliflower.
Serves about 4
Ingredients:
1/2 cup green lentils soaked over night in filtered water
1 TBS sunflower oil or ghee
1 large carrot
1 small Japanese or purple sweet potato
1 bunch of kale, spinach or swiss chard washed and cut
1 tsp cumin
1 tsp coriander
1 tsp turmeric powder
1/2 tsp black pepper
1/2 tsp sea salt
1/4 cup chopped cilantro (optional)
Directions:
Strain the water from the lentils. Rinse and strain 2 more times.
Heat the oil on low-medium in a heavy bottom pot. Once oil is warm, add the spices and let them cook at least 30 seconds or until fragrant. Stir with a wooden spoon and make sure not to burn. Once they are fragrant, add just a little water slowly and let this mixture simmer a few moments. Add the lentils and just enough water to barley cover the lentils. Let this simmer covered until lentils are soft.
In the meantime, cut carrots and potatoes into cubes. Add to lentils and let cook until tender. At this point add about 1/4th cup or less water a little at a time and allow to simmer uncovered for about 10 minutes. Add the greens and turn heat way down and cover the top for about 5 minutes. Turn heat all the way off and let it sit for another 5 minutes.
Serve warm and top with cilantro along side Hari Simran’s Turmeric Rice and a dollop of yogurt. Or you can serve with a slice of whole grain sprouted bread with ghee.
Enjoy!
Refreshing and Calming Green Juice
This Green Juice is best had in the late Spring and Summer times when the weather is warm.
V+ P/K-
Makes about 8oz
Ingredients:
1/2 bunch Celery (about 5 stalks)
3-4 large Kale leaves
1/2 any kind of apple you like
1/2 bunch cilantro or parsley
1/4th inch ginger peeled
1-2 TBS warm water
Juice in a juicer or in a vitamix. Drink fresh at room temperature. You can add more celery if you like to enhance the calming, cooling qualities of this juice.
Enjoy!
High Protein Yogurt Drink
This beverage is good for all constitutions if you can tolerate dairy.
Ingredients:
Use only Organic Yogurt
1/2 cup whole milk yogurt (cow, sheep or goat)
1/2 cup pure room temperature water
1/4 tsp cardamom
1/2 tsp cinnamon
large pinch of nutmeg (optional)
pinch of salt
A dash of Maple syrup to taste (Kapha can leave out the sweeter)
Directions:
Shake in a glass jar or bottle. Or blend for a frothy texture. Drink at room temperature.
You can have this as a snack or after your lunch time meal.
*This is also a good drink to have as a light breakfast. Do not mix fruit with this drink.
Chia seed electrolyte drink
Best time of Year: Summer/Fall
When you feel you need a little more than water to help you feel hydrated and nourished!
Ingredients:
16 oz filtered water
1/4th cup of orange, pineapple or apple juice. or juice of 1/2 large lemon
1Tbs chia seeds
dash of sea salt
Directions:
add all ingredients together and let it sit for at least 2 hours or overnight in the fridge.
Drink at room temperature and only consume 1X.day.
Enjoy!
Simple Ayurvedic Smoothie
P- K/V+ (in excess)
Best time of year: Late Spring + Summer
Smoothies are not included very often in the Ayurvedic diet because they tend to be cold and heavy with too many ingredients. This smoothie was formulated for easy digestion, assimilation and provides beneficial nutrients for a perfect light, Spring or Summertime breakfast.
Ingredients:
Option #1
1 cup Almond milk (Organic + Unsweetened)
1/2 large banana or 1 small banana
handful of any berries you like (choose one)
1 scoop of protein powder (optional)
If you do not use protein powder add 1TBS hempseeds instead
1/2tsp cardamom powder
dash of cinnamon
1 tsp any greens powder you like (optional)
Option #2
1 cup Hempseed Milk (Organic + Unsweetened)
1/2 large banana or 1 small banana
handful of any berries you like (choose one)
1 scoop of protein powder (optional)
If you do not use protein powder add 4-6 blanched and peeled Almonds
1/2tsp cardamom powder
dash of cinnamon
Add ingredients to blender and blend until smooth and creamy. Drink at room temperature.
Enjoy!
Best time of year: Late Spring + Summer
Smoothies are not included very often in the Ayurvedic diet because they tend to be cold and heavy with too many ingredients. This smoothie was formulated for easy digestion, assimilation and provides beneficial nutrients for a perfect light, Spring or Summertime breakfast.
Ingredients:
Option #1
1 cup Almond milk (Organic + Unsweetened)
1/2 large banana or 1 small banana
handful of any berries you like (choose one)
1 scoop of protein powder (optional)
If you do not use protein powder add 1TBS hempseeds instead
1/2tsp cardamom powder
dash of cinnamon
1 tsp any greens powder you like (optional)
Option #2
1 cup Hempseed Milk (Organic + Unsweetened)
1/2 large banana or 1 small banana
handful of any berries you like (choose one)
1 scoop of protein powder (optional)
If you do not use protein powder add 4-6 blanched and peeled Almonds
1/2tsp cardamom powder
dash of cinnamon
Add ingredients to blender and blend until smooth and creamy. Drink at room temperature.
Enjoy!
Turmeric Rice
V/P- K+ (in excess)
Ingredients:
Serves 2
1/2 cup organic Indian or California white basmati rice (If you use brown rice, just make sure to soak it for at least 2-4 hours before)
1 1/2 cups of warm water
1tsp organic turmeric powder
2 tsp organic ghee, coconut oil or sunflower seed oil
*Note: You can sub the water for vegetable broth for added nutrition and taste. You can also add some cashews and cilantro to your rice making it rich and even more delicious!
Directions:
Soak your rice for 20-30 minutes. Then rinse the rice one time and strain.
To a small pot add the ghee or oil on low heat. Add the turmeric and sauté for about 20-30 seconds until you start to smell the aroma. Add the washed rice to the pot and stir to combine with the oil and turmeric mixture. Stir until most of the water has evaporated out. Slowly add the 1 1.5 cups of warm water. Stir the rice just to un-stick it from the bottom of the pot. Turn heat to low and cover the pot. Once the water comes to a boil, turn the heat way down and let it simmer until rice is almost done (You will need to check). Turn heat off and let it steam for 10-15 minutes. Take lid off, fluff with a fork a few times and serve warm with any of your favorite dishes.
Enjoy!
Collard Green Wraps
Best eaten in Late Spring + Summer
For the filling you can use: proteins such as hummus, black beans, lentils or tofu. You can also use some grains like wild rice, quinoa or barley. Whatever you like!
Yield: 2-3 servings
Ingredients
5-6 collard green leaves
1 lemon, cut into wedges and divided
1 teaspoon black sesame seeds
• 1 cup of homemade or store-bought hummus, black beans or black bean hummus, lentils or slices of baked tofu.
1 cup alfafa sprouts or any sprouts you like.
You can also use some chopped purple cabbage that has been highly steamed
2 carrots, peeled, julienned and lightly steamed until tender
2-4 stems of mint
2-4 stems of Italian parsley
1 avocado, halved and sliced
Salt and pepper to taste
Options: You can add any baked veggie or spread you like to this wrap.
Directions
1 Since the leaves are pretty large, a very wide saucepan is ideal. If you don’t have it, feel free to use a large pot. Fill the saucepan or pot, set over high heat, with about three-inches of water. Add a few pinches of salt and a squeeze of lemon (from 1 wedge) to the water. When the water reaches a simmer, turn the heat down to medium. Add the collard green leaves, one at a time, for about 30 to 40 seconds each. They’ll change color starting at dark green to a brightly-hued kelly green. Remove the leaves from the water and set aside on paper towels to cool. Continue with the collard green leaves until you’ve worked your way through all of them.
2 While the leaves cool, get all your ingredients set up. Sprinkle ingredients with some salt and pepper to your liking. Place a heaping tablespoon of hummus or any spread you like toward the top of the collard green leaf. If you are using beans or lentils or tofu do the same, but place more in the middle of the collard green (like filling a burrito). Top with a small handful of sprouts, a few carrots, a mint leaf, a few leaves of parsley and a couple slices of avocado. There’s no wrong way to do this! Roll the wrap like you would a burrito: tucking in the sides as you roll. Slice it half and set aside. Continue the stuffing and rolling until you’ve worked your way through all of the collard green leaves.
3. Sprinkle black sesame seeds on top and add all the rolls to a glass casserole baking dish( this step is optional). You can choose to warm your collard green wraps at 150 degrees (very low setting) for about 5-7 minutes. Making sure not to leave them in too long otherwise they will become dry.
4. You can dip in any kind of dressing you like. You can make a simple olive oil and lemon dressing, a tahini dressing or a yogurt dressing.
You can store these for up to 2 days. Fresh is always best.
Enjoy!
Tahini Lemon Dressing
Tahini is made from sesame seeds, which are high in calcium and magnesium and very nourishing to Vata.
Makes 2 cups
(you can cut in half to make less)
6 Tbsp Lime or lemon juice
1/4 Cup Olive oil
3/4 Cup Tahini
3/4 Cup Water
1 Tbsp dried dill (or 3 Tbsp fresh dill)
1/2 inch fresh ginger
1/8 tsp asafoetida (hing) *you can get this at an Indian store
1 1/2 tsp salt
1/8 tsp cayenne or black pepper
4 tsp maple syrup
*puree all ingredients in a blender
Recipe source: Mira Murphy (ayurvedic Chef of 7 center’s) inspired by Ysha Oakes
Tomato and Avocado delight
This tomato + avocado toast is a perfect snack or addition to your meal that is quick and easy to assemble.. Both nourishing and satisfying.
Perfect when tomatoes are abundant and in-season.
Ingredients:
1 slice of your favorite bread
1/2 avocado (depending on size)
1 small or 1/2 large ripe vine or heirloom tomato
3-4 cilantro stems chopped fine
1 tsp olive oil
sprinkle of salt and pepper
dollop of organic cow sheep or coconut milk yogurt Or Goat's cheese
Directions:
Toast the bread. Mash the avocado and spread evenly. Cut the tomato in thin slices, taking out the seeds as to not make the toast soggy. Place tomatoes on top the avocado. sprinkle chopped cilantro, salt + pepper. Cut the toast into quarters. on each quarter, place a small dollop of yogurt on top.
Eat warm.
Enjoy!
Perfect when tomatoes are abundant and in-season.
Ingredients:
1 slice of your favorite bread
1/2 avocado (depending on size)
1 small or 1/2 large ripe vine or heirloom tomato
3-4 cilantro stems chopped fine
1 tsp olive oil
sprinkle of salt and pepper
dollop of organic cow sheep or coconut milk yogurt Or Goat's cheese
Directions:
Toast the bread. Mash the avocado and spread evenly. Cut the tomato in thin slices, taking out the seeds as to not make the toast soggy. Place tomatoes on top the avocado. sprinkle chopped cilantro, salt + pepper. Cut the toast into quarters. on each quarter, place a small dollop of yogurt on top.
Eat warm.
Enjoy!
A Medley of Baked Potatoes
V/P- K+
Ingredients
1 mesh bag of the smallest potatoes (all colors)
1 1/2 TBS Organic un-refined Sunflower Seed Oil
1.5 tsp turmeric powder
3/4th tsp fresh ground black pepper
1/2tsp Maple Syrup
1 tsp (more if you want) Pink Himalayan sea salt
a pinch of cyan pepper
Directions:
Heat oven or toaster oven to 350 degrees.
Wash and cut into thick slices all the potatoes. Dab dry with a clean cotton cloth or paper towel. Spread on to a baking tray.
In a glass jar or glass measuring cup, place the oil, spices, salt and maple syrup and give it a good stir until all ingredients are well combined. Slowly Drizzle over potatoes. Using your hands, massage the oil mixture into the potatoes until all are covered. Bake for 15 minutes. Take potatoes out and stir with a wooden spoon. Place potatoes back in the oven for another 15-20 minutes or until the texture you would like them. If you want them crispy, leave in the oven longer.
Serve them warm along side sautéed greens or mixed into a hearty winter salad. Or have them with a dollop of yogurt on top.
Enjoy!
Ingredients
1 mesh bag of the smallest potatoes (all colors)
1 1/2 TBS Organic un-refined Sunflower Seed Oil
1.5 tsp turmeric powder
3/4th tsp fresh ground black pepper
1/2tsp Maple Syrup
1 tsp (more if you want) Pink Himalayan sea salt
a pinch of cyan pepper
Directions:
Heat oven or toaster oven to 350 degrees.
Wash and cut into thick slices all the potatoes. Dab dry with a clean cotton cloth or paper towel. Spread on to a baking tray.
In a glass jar or glass measuring cup, place the oil, spices, salt and maple syrup and give it a good stir until all ingredients are well combined. Slowly Drizzle over potatoes. Using your hands, massage the oil mixture into the potatoes until all are covered. Bake for 15 minutes. Take potatoes out and stir with a wooden spoon. Place potatoes back in the oven for another 15-20 minutes or until the texture you would like them. If you want them crispy, leave in the oven longer.
Serve them warm along side sautéed greens or mixed into a hearty winter salad. Or have them with a dollop of yogurt on top.
Enjoy!
Hari Simran's Kitchree
K/P/V =
Seasons: Fall, Winter, Spring
Serves 6-8
Store leftovers in fridge no longer than 2 days.
cut recipe in half if needed
Ingredients
1 cup of Mungbeans or split yellow Mung Dal (Soaked overnight)
1/2 cup white indian or California basmati rice
1 1/2-2 TBS Ghee or Coconut Oil
1 yellow onion or 1 large leek or white onion (white onion has a sweeter taste)
2 large celery stocks
1 large carrot or 1 sweet potato
1-2 handful of greens your choice (swiss chard/spinach) or sub Asparagus 1 bunch
1/2 TBS Turmeric
2-3 tsp Cumin
1/2 TBS Coriander
1/4 tsp black pepper (optional)
1/2-1tsp salt
1/2 bunch fresh cilantro washed and chopped (optional)
4-6 cups of water or veggie stock depending on how soupy you like your Kitchree (Try using Veggie stock for added flavor and nutrients. buy veggie stock with no sugar and no tomatoes if possible. or make your own).
Directions:
Soak the mungbeans or mung dal in filtered water over night and add a piece of Kombu seaweed. in the morning remove the seaweed and rinse the beans 3 times. Then store in the fridge until you are ready to cook.
In a medium pot bring the mungbeans or mung dal and salt to a simmer with just enough water added that the beans are a little more than covered.
Cut the carrots or sweet potato into small quarters and set aside.
When the mungbeans or mung dal are falling apart and soft, add the 1/2 cup of rice and carrots. stir for a moment and continue to let it simmer. The rice and carrots or sweet potatoes will take about 20 minutes to cook on a simmer.
The Spice mixture or Masala:
Finely chop the onion or leek and celery.
In a pan, heat the oil on medium heat. once hot add the onions or leeks and celery and sauté on medium to low heat, stirring every few minutes until the onions or leeks are light brown. This will take about 15-20 minutes. Add the spices and continue to sauté for another 30 seconds. Keep the heat on medium and add just about 1tsp more of oil and a bit of water and let the spice mixture cook for another 5 minute stirring every 30 seconds or so. Keep adding just a little water as the spice mixture thickens.
After about 5 minutes turn the heat off and add the spice mixture as well as the greens to the kitchree, (do not burn the spice mixture. make sure to keep an eye on it adding water when needed)
Once the spice mixture and greens have been added, stir the kitchree to incorporate all the spices and oils. once the rice looks like it has blended with the mungbeans you can turn the heat off and let it sit for 10-15 minutes. At this point or anytime throughout the cooking process you can add water or more veggie stock when needed. At the very end add the fresh chopped cilantro.
**Do not let the Kitchree stick to the pot. If this is happening you need to turn the heat down and add a bit more water. You do not want the Kitchree to over cook at a high boil. Keep it at a simmer.
Serve warm in your favorite bowl. You can eat this with a small dollop of organic yogurt. or a sprinkle of roasted sunflower seeds. Add salt or liquid amino if needed. Share and Enjoy!
Seasons: Fall, Winter, Spring
Serves 6-8
Store leftovers in fridge no longer than 2 days.
cut recipe in half if needed
Ingredients
1 cup of Mungbeans or split yellow Mung Dal (Soaked overnight)
1/2 cup white indian or California basmati rice
1 1/2-2 TBS Ghee or Coconut Oil
1 yellow onion or 1 large leek or white onion (white onion has a sweeter taste)
2 large celery stocks
1 large carrot or 1 sweet potato
1-2 handful of greens your choice (swiss chard/spinach) or sub Asparagus 1 bunch
1/2 TBS Turmeric
2-3 tsp Cumin
1/2 TBS Coriander
1/4 tsp black pepper (optional)
1/2-1tsp salt
1/2 bunch fresh cilantro washed and chopped (optional)
4-6 cups of water or veggie stock depending on how soupy you like your Kitchree (Try using Veggie stock for added flavor and nutrients. buy veggie stock with no sugar and no tomatoes if possible. or make your own).
Directions:
Soak the mungbeans or mung dal in filtered water over night and add a piece of Kombu seaweed. in the morning remove the seaweed and rinse the beans 3 times. Then store in the fridge until you are ready to cook.
In a medium pot bring the mungbeans or mung dal and salt to a simmer with just enough water added that the beans are a little more than covered.
Cut the carrots or sweet potato into small quarters and set aside.
When the mungbeans or mung dal are falling apart and soft, add the 1/2 cup of rice and carrots. stir for a moment and continue to let it simmer. The rice and carrots or sweet potatoes will take about 20 minutes to cook on a simmer.
The Spice mixture or Masala:
Finely chop the onion or leek and celery.
In a pan, heat the oil on medium heat. once hot add the onions or leeks and celery and sauté on medium to low heat, stirring every few minutes until the onions or leeks are light brown. This will take about 15-20 minutes. Add the spices and continue to sauté for another 30 seconds. Keep the heat on medium and add just about 1tsp more of oil and a bit of water and let the spice mixture cook for another 5 minute stirring every 30 seconds or so. Keep adding just a little water as the spice mixture thickens.
After about 5 minutes turn the heat off and add the spice mixture as well as the greens to the kitchree, (do not burn the spice mixture. make sure to keep an eye on it adding water when needed)
Once the spice mixture and greens have been added, stir the kitchree to incorporate all the spices and oils. once the rice looks like it has blended with the mungbeans you can turn the heat off and let it sit for 10-15 minutes. At this point or anytime throughout the cooking process you can add water or more veggie stock when needed. At the very end add the fresh chopped cilantro.
**Do not let the Kitchree stick to the pot. If this is happening you need to turn the heat down and add a bit more water. You do not want the Kitchree to over cook at a high boil. Keep it at a simmer.
Serve warm in your favorite bowl. You can eat this with a small dollop of organic yogurt. or a sprinkle of roasted sunflower seeds. Add salt or liquid amino if needed. Share and Enjoy!
Mungbean Soup
K/P/V =
All Seassons
I love this soup! It is very versatile and you can make it with any lentils you like. I am using mungbeans here but you can use green lentils, red lentils or french green lentils.
Ingredients:
1 cup whole green mung beans (must soak at least 6 hours)
3 1/2 cups water
1 Tbsp Ghee
1 1/2 tsp fresh ginger - finely chopped
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1/2 tsp Turmeric powder
1 tsp Himalayan Pink Salt
1 large Zucchini
1 large carrot
1 bunch Kale or Spinach
chopped cilantro
lemon (optional)
Directions:
1. Soak the mung beans overnight in water.
2. Finely chop ginger.
3. Drain the mung beans, rinse them and put them in pot with 3 1/2 cups of water.
4. Add salt and turmeric and bring to a boil.
5. Cook Mung beans fully stirring occasionally. (they are not fully cooked until they are breaking apart. Will take approx. 45 min unless you use a pressure cooker in which case it will only take about 20 minutes) When beans are almost cooked, add the cut up vegetables. Vegetables should be soft but not mushy.
6. Heat ghee on medium-low in a separate pan. Add mustard seeds and cumin seeds (be careful not to burn). Wait until you hear the cumin seeds pop. Then add the ginger and let simmer for a few minutes until ginger becomes golden brown.
7. Add ghee mixture to cooked mung beans and stir.
8. Enjoy warm toped with chopped cilantro and a squeeze of lemon. You can also serve with basmati rice or toast.
All Seassons
I love this soup! It is very versatile and you can make it with any lentils you like. I am using mungbeans here but you can use green lentils, red lentils or french green lentils.
Ingredients:
1 cup whole green mung beans (must soak at least 6 hours)
3 1/2 cups water
1 Tbsp Ghee
1 1/2 tsp fresh ginger - finely chopped
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1/2 tsp Turmeric powder
1 tsp Himalayan Pink Salt
1 large Zucchini
1 large carrot
1 bunch Kale or Spinach
chopped cilantro
lemon (optional)
Directions:
1. Soak the mung beans overnight in water.
2. Finely chop ginger.
3. Drain the mung beans, rinse them and put them in pot with 3 1/2 cups of water.
4. Add salt and turmeric and bring to a boil.
5. Cook Mung beans fully stirring occasionally. (they are not fully cooked until they are breaking apart. Will take approx. 45 min unless you use a pressure cooker in which case it will only take about 20 minutes) When beans are almost cooked, add the cut up vegetables. Vegetables should be soft but not mushy.
6. Heat ghee on medium-low in a separate pan. Add mustard seeds and cumin seeds (be careful not to burn). Wait until you hear the cumin seeds pop. Then add the ginger and let simmer for a few minutes until ginger becomes golden brown.
7. Add ghee mixture to cooked mung beans and stir.
8. Enjoy warm toped with chopped cilantro and a squeeze of lemon. You can also serve with basmati rice or toast.
Nut and Allergen Free Ojas Balls
Ojas is another word for vitality. These Ojas balls are delicious, full of vitamins, minerals and portens and are allergen free. For those who are sensitive to nuts, gluten, dairy and sugar these sweet treats are a sure way to feel satisfied without worry. A great substitute for a regular protein bar or trail mix, these little nugets are sure to do the trick. have 1-3 for a light snack with a cup of tea or on the go!
Makes about 8
Ingredients:
1/3rd cup raw sunflower seeds
1/4th cup Thompson raisins (or any raisins you like)
1/4th cup coconut flakes (unsweetened)
1 TBS sunflower seed butter (unsweetened)
2 tsp coconut oil or ghee
1-2tsp Maple Syrup (depending on how sweet you want them)
1tsp cinnamon powder
1/2tsp cardamom powder
1/2tsp turmeric powder
1/4th tsp salt
1/2tsp vallina extract (optional)
1 TBS unsweetened cocao powder (optional)
Directions:
In a pan or in a toaster oven, dry roast the sunflower seeds until golden brown (about 4-5 minutes on the stove and 2-3 minutes in the oven). Place sunflower seeds on a plate to cool and add the salt. In the same pan or oven toast the coconut flakes making sure not to burn them, they only need about 30 seconds to 1 minute. Toast until light brown and fragrant.
In a bowl, mix half of the coconut flakes with all the sunflower seeds. Add the mixture to a vitamix, magic bullet or blender and blend until it forms a flour or powder.
Then to the blender, add the raisins and spices and blend until the raisins seem roughly chopped.
Place mixture on a cutting board and cut through the raisins a little more using a knife to make sure there are no large chunks. Add the sunflower seed butter, maple syrup, oil or ghee and mix together thoroughly using your hands or a wooden spoon. Make sure the mixture is nice and moist like the consistency of cookie dough. If it feels too try, add more oil.
Once the mixture is formed into a dough, make 1/4-1/2 inch round balls with the dough.
Place the remaining coconut flakes in the blender and blend for 30 seconds.
Spread blended coconut on a cutting board and roll each ball in it.
Place the balls in an air tight glass container in the fridge for at least 2 hours.
They will keep in the fridge for up to 1 week.
Share and Enjoy!
Ingredients:
1/3rd cup raw sunflower seeds
1/4th cup Thompson raisins (or any raisins you like)
1/4th cup coconut flakes (unsweetened)
1 TBS sunflower seed butter (unsweetened)
2 tsp coconut oil or ghee
1-2tsp Maple Syrup (depending on how sweet you want them)
1tsp cinnamon powder
1/2tsp cardamom powder
1/2tsp turmeric powder
1/4th tsp salt
1/2tsp vallina extract (optional)
1 TBS unsweetened cocao powder (optional)
Directions:
In a pan or in a toaster oven, dry roast the sunflower seeds until golden brown (about 4-5 minutes on the stove and 2-3 minutes in the oven). Place sunflower seeds on a plate to cool and add the salt. In the same pan or oven toast the coconut flakes making sure not to burn them, they only need about 30 seconds to 1 minute. Toast until light brown and fragrant.
In a bowl, mix half of the coconut flakes with all the sunflower seeds. Add the mixture to a vitamix, magic bullet or blender and blend until it forms a flour or powder.
Then to the blender, add the raisins and spices and blend until the raisins seem roughly chopped.
Place mixture on a cutting board and cut through the raisins a little more using a knife to make sure there are no large chunks. Add the sunflower seed butter, maple syrup, oil or ghee and mix together thoroughly using your hands or a wooden spoon. Make sure the mixture is nice and moist like the consistency of cookie dough. If it feels too try, add more oil.
Once the mixture is formed into a dough, make 1/4-1/2 inch round balls with the dough.
Place the remaining coconut flakes in the blender and blend for 30 seconds.
Spread blended coconut on a cutting board and roll each ball in it.
Place the balls in an air tight glass container in the fridge for at least 2 hours.
They will keep in the fridge for up to 1 week.
Share and Enjoy!
Nighttime Soothing Tea
Get all your ingredients organic and or local
**Have this tea 1 hour before bed. If you are sensitive to sugar do not add any sweeteners.
1/2 cup Almond milk (home made or Calif brand), goats milk or cow milk
1/2 cup water
1/2 tsp cinnamon
1/4 tsp cardamom
small pinch nutmeg
1/4-1/2 tsp Ghee or Coconut oil (unrefined and raw)
1tsp Shatavari Powder (Optional)
Add a chamomile tea bag (Optional)
Optional: Raw Honey or Maple Syrup to taste
Instructions:
In a stainless steel pot (or any small pot on hand) warm up milk and water. Add spices and turn heat to low. Continuously stir until milk comes to a very low simmer if you are using cow milk. If you are using almond milk do not let it come to a simmer, turn heat off before it does. Pour in a cup and add Shatavari, ghee or oil and sweetener. Stir well. Drink warm and enjoy!
**Have this tea 1 hour before bed. If you are sensitive to sugar do not add any sweeteners.
1/2 cup Almond milk (home made or Calif brand), goats milk or cow milk
1/2 cup water
1/2 tsp cinnamon
1/4 tsp cardamom
small pinch nutmeg
1/4-1/2 tsp Ghee or Coconut oil (unrefined and raw)
1tsp Shatavari Powder (Optional)
Add a chamomile tea bag (Optional)
Optional: Raw Honey or Maple Syrup to taste
Instructions:
In a stainless steel pot (or any small pot on hand) warm up milk and water. Add spices and turn heat to low. Continuously stir until milk comes to a very low simmer if you are using cow milk. If you are using almond milk do not let it come to a simmer, turn heat off before it does. Pour in a cup and add Shatavari, ghee or oil and sweetener. Stir well. Drink warm and enjoy!
Warm spiced Oatmeal Porridge
Nourishing, satisfying and warming: A perfect Fall, winter and early Spring time breakfast
1 Tbs Almonds chopped (optional)
¼ tsp cardamom
1/2 tsp cinnamon
1/4tsp turmeric powder (optional)
1tsp Ghee or coconut oil
1 tsp maple syrup (optional)
1/2 C Almond milk (organic)
½ C water
1/4-1/3 C organic oats (whole, rolled or GF oats) *depending on hunger level
**For more protein add 1/4-1/2 TBS Almond Butter or sunflower butter.
Directions:
Soak Almonds over night and peel in the morning. Blend them in a coffee grinder or blender with the oats.
Place oatmeal mix and all the ingredients from the list above in a pot. Use more water or milk if needed to make it the consistency you like.
Bring to a boil stirring consistently. Lower the heat to a simmer and cook until soft. Garnish with another pinch of cinnamon.
Notes:
You can make this same hot cereal using amaranth, rice or quinoa. You can also add cooked apples, pears or bananas (choose just one fruit as combining can cause gas) to this recipe giving it a natural sweetness if you are sensitive to maple syrup or honey.
Enjoy!
Recipe adapted from joyfully.com
How to make Golden Milk
A warm, nourishing and satisfying tonic.
A warm, nourishing and satisfying tonic.
First make the Turmeric Paste.
Turmeric “paste” Recipe:
This version of the recipe is meant to make a small amount of turmeric paste that you can store in the refrigerator and use every day for a few weeks which makes it quick and easy to have on a regular basis. Sometimes you can use it in fruit shakes or with apple juice if you are in a hurry and don’t want to drink it hot. Just take a small spoonful and add to whatever you like! (though start small if you are not used to it because it can be bitter in larger quantities).
Instructions:
Take 1/4 cup turmeric powder, mix with 1/2 cup pure water and simmer over medium-high heat for at least 7 minutes, stirring constantly. You will notice a thick paste form. If it get’s too dry while cooking you can add additional water. Once cooled, put into a glass jar and put in fridge. This is good for a few weeks to one month.
Making Golden Milk:
1 Tsp Turmeric Paste
1-2 cardamom pods crushed or 1/2tsp powdered cardamom
1/4th cup water
3/4th cup Organic Milk (Cow or Almond)
Honey or Maple Syrup to taste
2tsp Almond oil
Instructions:
Pour the water and milk into a small pot with the turmeric paste and cardamom. Bring to a low simmer for about 5 minutes. Turn heat off, add oil and sweetener stir or blend well. Enjoy!
Turmeric “paste” Recipe:
This version of the recipe is meant to make a small amount of turmeric paste that you can store in the refrigerator and use every day for a few weeks which makes it quick and easy to have on a regular basis. Sometimes you can use it in fruit shakes or with apple juice if you are in a hurry and don’t want to drink it hot. Just take a small spoonful and add to whatever you like! (though start small if you are not used to it because it can be bitter in larger quantities).
Instructions:
Take 1/4 cup turmeric powder, mix with 1/2 cup pure water and simmer over medium-high heat for at least 7 minutes, stirring constantly. You will notice a thick paste form. If it get’s too dry while cooking you can add additional water. Once cooled, put into a glass jar and put in fridge. This is good for a few weeks to one month.
Making Golden Milk:
1 Tsp Turmeric Paste
1-2 cardamom pods crushed or 1/2tsp powdered cardamom
1/4th cup water
3/4th cup Organic Milk (Cow or Almond)
Honey or Maple Syrup to taste
2tsp Almond oil
Instructions:
Pour the water and milk into a small pot with the turmeric paste and cardamom. Bring to a low simmer for about 5 minutes. Turn heat off, add oil and sweetener stir or blend well. Enjoy!
Ghee
Ghee can be used in place of butter and is an ideal cooking oil, as it does not burn unless heated excessively. It makes a wonderful body oil for massage and can serve as a base for herbal ointments (for burns, skin rashes, etc.) and can even be used for lamps, with wicks made from cotton balls.
Ghee is a digestive. It helps to improve absorption and assimilation. It nourishes ojas, tejas and prana. It is good for improving memory and lubricates the connective tissue. Ghee makes the body flexible and, in small doses, is tridoshic. Ghee is a yogavahi—a catalytic agent that carries the medicinal properties of herbs into the seven dhatus or tissues of the body. Ghee pacifies pitta and vata and is acceptable, in moderation, for kapha.
Add Ghee to your favorite dishes and enjoy!
How to make ghee
1 pound unsalted Organic butter
Put the butter in a heavy, medium-sized pan. Turn the heat on to medium until the butter melts.
Turn down the heat until the butter just boils and continue to cook at this heat. Do not cover the pot. The butter will foam and sputter while it cooks. Whitish curds will begin to form on the bottom of the pot. The butter will begin to smell like popcorn after a while and turn a lovely golden color. Keep a close watch on the ghee, as it can easily burn. After a while it will become a clear, golden color. You will have to take a clean, dry spoon to move away some of the foam on top in order to see if the ghee is clear all the way through to the bottom. When it is clear and has stopped sputtering and making noise, then it needs to be taken off the heat. Let it cool until just warm. Pour it through a fine sieve or layers of cheesecloth into a clean, dry glass container with a tight lid. Discard the curds at the bottom of the saucepan. The ghee is burned if it has a nutty smell and is slightly brown.
1 pound of butter takes about 15 minutes of cooking time. The more butter you are using, the more time it will take.
Ghee can be kept on the kitchen shelf, covered. It does not need refrigeration. The medicinal properties are said to improve with age. Don’t ladle out the ghee with a wet spoon or allow any water to get into the container, as this will create conditions for bacteria to grow and spoil the ghee.
Two pounds of butter will fill a quart jar with ghee.
Ghee is a digestive. It helps to improve absorption and assimilation. It nourishes ojas, tejas and prana. It is good for improving memory and lubricates the connective tissue. Ghee makes the body flexible and, in small doses, is tridoshic. Ghee is a yogavahi—a catalytic agent that carries the medicinal properties of herbs into the seven dhatus or tissues of the body. Ghee pacifies pitta and vata and is acceptable, in moderation, for kapha.
Add Ghee to your favorite dishes and enjoy!
How to make ghee
1 pound unsalted Organic butter
Put the butter in a heavy, medium-sized pan. Turn the heat on to medium until the butter melts.
Turn down the heat until the butter just boils and continue to cook at this heat. Do not cover the pot. The butter will foam and sputter while it cooks. Whitish curds will begin to form on the bottom of the pot. The butter will begin to smell like popcorn after a while and turn a lovely golden color. Keep a close watch on the ghee, as it can easily burn. After a while it will become a clear, golden color. You will have to take a clean, dry spoon to move away some of the foam on top in order to see if the ghee is clear all the way through to the bottom. When it is clear and has stopped sputtering and making noise, then it needs to be taken off the heat. Let it cool until just warm. Pour it through a fine sieve or layers of cheesecloth into a clean, dry glass container with a tight lid. Discard the curds at the bottom of the saucepan. The ghee is burned if it has a nutty smell and is slightly brown.
1 pound of butter takes about 15 minutes of cooking time. The more butter you are using, the more time it will take.
Ghee can be kept on the kitchen shelf, covered. It does not need refrigeration. The medicinal properties are said to improve with age. Don’t ladle out the ghee with a wet spoon or allow any water to get into the container, as this will create conditions for bacteria to grow and spoil the ghee.
Two pounds of butter will fill a quart jar with ghee.