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Recipes

Breakfast

Amaranth Cereal in Slow Cooker

Ingredients:
  • 1 cup amaranth
  • 2 cups water
  • 2 pods green cardamom, crushed (optional)
  • ½ cup coconut milk
  • ¼ cup chopped almonds or walnuts
  • Fresh fruit (optional) or dried figs or apricot cut into small pieces( optional)
  • Honey or maple syrup, to taste (optional)
  • 2 tsp ghee or coconut oil (optional)
Preparation:

Add amaranth, water and coconut milk in slow cooker. Set on low heat by the morning it will be ready. Add ghee or coconut oil, nuts, fruit, dried fruits in the morning, sprinkle cardamom on top.

Bean Pancakes

This recipe can be made from several types of beans or lentils such as Garbanzo Beans, Kala Chana, Moth Beans, or Whole Lentils. Use a variety of beans to keep it interesting and healthy for your body. Low glycemic index, balances blood sugar, and provides a good source of protein and nourishment.

Ingredients:
  • ½ Cup beans (soak overnight)
  • 1” Fresh ginger grated
  • ¼ tsp cayenne powder
  • 1 to 2 leeks chopped fine
  • ¼ tsp salt
  • ¼ to ½ cup chopped cilantro
  • 1-2 Tbls water
  • ½ tsp oil (olive oil, ghee or coconut oil)
Preparation:

Blend soaked beans in a blender, add spices and blend into a thin paste. Add as much water as needed to make desired consistency. Add grated ginger, chopped leaks and cilantro into bean mixture and blend together. Heat a heavy skillet on medium heat and melt oil or ghee into skillet. Spread bean mixture onto skillet and let it cook until it becomes firm. Turn over with a spatula and cook on the opposite side. Bean Pancakes are best served hot and can be topped with a variety of toppings such as organic ketchup or chutney.

Breakfast Smoothie

Ingredients:
  • 1 cup spinach fresh
  • 1 cup water ½ cup pineapple*
  • ½ cup mango*
  • 1 banana peeled
Preparation:

Place spinach and water in blender. Puree until smooth.

* Add fruit and blend again.

Buckwheat Cereal in Slow Cooker

Ingredients:
  • 5 cups water
  • ½ cup raisins (optional)
  • 1 ½ cups buckwheat groats
  • ½ cups walnut pieces (optional)
  • 2 Tbsp cinnamon
  • 2 Apples diced
  • Butter, Coconut oil, ghee or other oil 2 tablespoons
Preparation:

Combine all ingredients in a crockpot. Cook on low 6-10 hours. Add fruits, dried fruits and add cinnamon

Cooked Oatmeal

A hearty warm cooked ceral with a good quality of protein and fats to sustain you through the early part of your day.

Ingredients:
  • ½ Cup steel cut oats
  • ¼ tsp salt
  • 2 Tbls Chia seeds
  • ¼ tsp cinnamon
  • ½ Cup Cocount Milk
  • ¼ tsp cardamom
  • 1 ½ Cup Water
  • ½ Cup Soaked Almonds, Walnuts or Pecans
  • 1 Tbls of Raisins or Honey
Preparation:

Add water, coconut milk and chia seeds and spices to steel cut oats in a saucepan. Simmer on stove top for 30-40 minutes or until oats become soft. Add soaked nuts and sweetener as desired.

Spiced Steel Cut Oats in Slow Cooker

Ingredients:
  • 2 apples, peeled, cored, cut into 1/2-inch pieces(2-½ to 3 cups chopped)
  • 1-½ cups milk (or substitute non-diary alternative like almond milk)
  • 1-1½ cups water
  • 1 cup uncooked steel-cut oats
  • 2 tablespoons brown sugar (or other desired sweeteners, can sweeten with dried figs or dates)
  • ½ to 1 tablespoon ghee (clarified butter)
  • ½ teaspoon cinnamon
  • 1 tablespoon ground flax seeds

Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or ghee

Preparation:

Coat inside of 3-½ quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired.

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add ⅓ cup milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Warm Amaranth Cereal with Almonds Apples & Raisins

2 Servings Prep Time 30 minutes

The overall sweet flavor of the recipe is grounding and nourishing. The high fiber content encourages weight loss and assists with healthy bowel movements. Almonds and ghee add healthy fats to satisfy your hunger without leaving you feeling sluggish. Subtle spices are warming and both cardamom and nutmeg increase the meals digestibility without overheating you.

Ingredients:
  • ½ Cup Dry Amaranth
  • 1 Whole Apple raw
  • 1 Cup Water
  • ¼ Cup Raisins
  • ½ tsp Cardamom powder
  • ¼ Cup Almonds
  • ¼ tsp Himalyan Pink Salt
  • 1 tsp Ghee
  • 1 pinch Nutmeg
Preparation:

Chop the almonds and the apple into small bite size pieces. Add the ghee to a medium pot and place it on medium heat. Add the nutmeg and cardamom to the ghee and mix. Then add the remaining ingredients except the water and stir well. Add the water, bring to a boil, cover and simmer about 20 min until the amaranth is fluffy and soft to chew.

Lunch & Dinner

For healthy digestion, make lunch the largest meal of the day.

Basil Butternut Squash over Coconut Quinoa

Prep Time 50 minutes Serves 4

Simple yet vibrant ingredients with appetizing flavors are found in this recipe. Bright orange butternut is a feast for the eyes, yet satisfying. Red quinoa adds another dash of color to your plate and makes you feel strong and stable. This dish will fill you up without any sensation of tiredness after eating. Basil's aroma also stimulates enzymes in the stomach, preparing your body for optimum digestion. Red pepper adds a little bit of heat that sparks agni (your digestive fire) for comfortable digestion free of gas and bloating.

Ingredients:
  • ½ cup Basil
  • 1 cup Butternut Squash
  • 2 cups Coconut Milk
  • 1 tbsp Curry Leaves
  • 2 tsp Ghee
  • 1 cup Quinoa
  • 2 tbsp Red Onion (raw)
  • ¼ tsp Red Pepper Flakes (Chili)
  • ¼tsp Salt (Mineral Salt)
Preparation:

Preheat the oven to 350 degrees. Peel and dice butternut squash and set aside. Next, dice the purple onion. Melt ghee in a small pan on the stove. In a medium sized mixing bowl, toss the butternut squash, onion, melted ghee, salt, red pepper flakes, and cup coconut milk. Place spiced butternut squash in a pyrex baking dish. Bake for 30 minutes or until tender.Bring quinoa and coconut milk to a boil in a medium saucepan. Add 2 whole curry leaves. Lower heat and simmer covered for 20 minutes or until quinoa become soft. Add salt to taste. Serve in bowls by layering the butternut squash over a serving of quinoa. Garnish with fresh basil and serve hot.

Chana Masala

Prep Time 50 minutes Serves 4-6

Ingredients:
  • 4 Medium cloves garlic roughly chopped
  • 1 “ Fresh Ginger peeled roughly chopped
  • 1-6 green Thai Chilies to taste (roughly chopped)
  • 2 Tbls fresh lemon juice divided
  • Rock salt to taste
  • 2 Tbls Ghee
  • 1 tsp whole cumin seed
  • 1 ½ tsp prepared garam masala spice mix
  • ¼ tsp ground coriander
  • ½ tsp freshly ground black pepper
  • ½ tsp turmeric
  • 1 (14 oz can) whole peeled tomoatoes
  • 2 (14 oz can) chickpeas drained and rinsed
  • 1 large onion finely chopped
  • 1 cup fresh cilantro leaves chopped
Preparation:

Combine garlic, ginger, chilies, 1 tablespoon lemon juice, and ½ teaspoon kosher salt in a mortar and pestle or in the small work bowl of a food processor and pound or process until a fine paste is produced. Set aside

Heat oil or ghee in a large saucepan or Dutch oven over medium-high heat until shimmering. All at once, add mustard seed and cumin. They will sputter and spit for a few seconds. As soon as they are aromatic (about 15 seconds), add onion all at once. Cook, stirring frequently, until onions start to leave a brown coating on bottom of pan, 3 to 4 minutes. Add 1 tablespoon water, scrape up browned bits from pan, and continue cooking. Repeat this process until onions are a deep brown, about 10 minutes total.

Immediately add garlic/ginger/chili paste all at once and stir to combine. Add coriander, black pepper, turmeric, and 1 teaspoon garam masala. Stir until fragrant, about 30 seconds. Add tomatoes and crush them using a whisk or potato masher. Add drained, rinsed chickpeas and cilantro, reserving a little cilantro for garnish. Add ½ cup water.

Bring to a simmer, cover with lid slightly cracked, and reduce heat to maintain a gentle bubbling. Cook, stirring occasionally, until liquid has reduced into a thick stew and spices have melded, about 30 minutes.

Stir in remaining garam masala and lemon juice. Season to taste with salt. Serve with rice and/or naan, sprinkling additional cilantro on top.

Chickpeas in Spinach

Ingredients:
  • 1 cup soaked and boiled kabuli chana (white chick peas)
  • 1 ½ cups blanched and chopped spinach (palak)
  • 1 tsp oil
  • 1 tsp cumin seeds (jeera)
  • ½ cup chopped onions
  • 1 tsp finely chopped garlic (lehsun)
  • 1 tsp ginger-green chilli paste
  • ¼ cup chopped tomatoes
  • salt to taste
Preparation:

Blend the spinach in a mixer to a smooth purée and keep aside.

Heat the oil in a non-stick kadhai and add the cumin seeds.

When the cumin seeds crackle, add the onions, garlic and ginger-green chilli paste and sauté on a medium flame for 2 minutes or till the onions turn golden brown in colour. Add a little water to avoid the onions from sticking to the kadhai.

Add the spinach purée, tomatoes and ½ cup of water, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.

Add the kabuli chana and salt, mix well and cook for another 2 minutes, while stirring occasionally.

Serve hot with whole wheat parathas or brown rice.

Chickpeas Salad

Ingredients:
  • Chickpea 2 cup
  • Water 6 cup of water
  • Salt one teaspoon or per taste
Preparation:

Soak chickpeas in water for 7-8 hours

Add in slow cooker on high heat add 6 cups of water and cook slow 6-8 hours

Ingredients for salad:
  • 2 cups of chickpeas
  • ½ cup fresh blueberries
  • ¼ cup pecan pieces
  • Salt and pepper to taste
  • ⅓ cup white rice vinegar
  • 10 medium strawberries
  • 2 Kiwis cut into small pieces
  • ½ cup grapes
  • 1 mango cut into small pieces
  • ½ papaya cut into small pieces
  • 1 cups fresh baby spinach( optional)
  • 1 Fresh lime

Toss all of them together and add lime in the end

Curried Chickpea with Carrots

Prep Time 45 minutes Serves 3

Spice up mild chickpeas and sweet carrots with pungent ginger, cayenne, cinnamon, and cumin, bitter fenugreek, aromatic cloves and cardamom, earthy onions, and the list goes on.Dried ginger is a warming herb that helps keep the body healthy through cold and damp conditions, and helps those with sluggish digestive symptoms.

Ingredients:
  • ½ tsp Black Salt (Kala Namak)
  • 6 whole Carrot
  • ¼ tsp Cayenne Pepper
  • 1 cup Chick Pea (Garbanzo)
  • ¼ tsp Cinnamon
  • ½ tsp Cloves
  • ½ tsp Cumin
  • ¼ tsp Fenugreek
  • ½ tsp Ginger (Dried)
  • 1 tbsp Olive Oil
  • 2 whole Tomatoes
  • ⅓ cup Yellow Onion finely chopped
Preparation:

Grind all spices then mix them with a small amount of water to form a paste. Chop tomato & crush, keeping the liquid. Sautee finely sliced onion in oil, and as onion begins to brown, add spices and stir for 15 seconds, then add crushed tomato, chickpeas, carrots, and cover with water.Bring to a boil. Lower heat and simmer until carrots are tender.

Curried Red Lentil Dhal

Prep Time 45 minutes Servings 8

Red lentils reduce the Vata and Kapha in the body while they slightly increase Pitta. It is a light dal that is easily digestible.If the spices cause problems with too much acidity for Pitta constitutions, you can add one whole cardamom pod, as well as adding some fresh chopped cilantro over the dish when served.

Ingredients:
  • 2 cups Basmati Rice
  • 3 cups Water
  • 1 tsp rock salt
  • 1 Tbls Ghee
  • 1 medium onion chopped
  • 2 tsp Cumin Powder
  • ½ tsp Coriander powder
  • ½ tsp Turmeric powder
  • 5 Curry Leaves
  • 1 bay leaf
  • 1 pinch Asafoetia (Hing)
  • 6 cups Water
  • 2 cups Red Lentils
  • 2 Tbls Fresh Ginger grated
  • 1 cup Fresh Cilantro chopped
Preparation:

Combine Rice and 3 cups of water, salt to taste and cook until done.Rinse the dry lethen ntils and set aside.Melt ghee into a medium saucepan over medium heat, add chopped onions, and decrease temperature to gently sauté onions.Stir spices into onions. Continue stirring for a few minutes as spices heat through. Add water, lentils, and ginger to the pot. Bring sauce pan to a full boil then lower heat to maintain a slow, steady simmer.

Continue cooking until lentils are soft, about ten minutes. The lentils will soften into a chunky delicious puree. If you prefer a smoother sauce, feel free to puree further in a blender.Spoon dhal over cooked rice, garnish with fresh cilantro, serve and share!

Green Chapati

Prep Time 20 minutes Servings 12 to 15

Traditional east Indian bread with a healthy twist.By adding fresh greens to this chapti recipe you add another serving of vegetables into your diet.

Ingredients:
  • 3 cups Super Greens Mix (Spinach, Kale, Arugula etc..) chopped roughly
  • 2 cups + Wheat Flourmore for rolling out the chapati
  • Salt to taste
  • 1 Tbls Oil
  • 1/2 cup Water
Preparation:

Place greens and a small amount of water in a blender and puree it.Mix the wheat flour, salt, spinach puree and oil in a bowl and mix well.Slowly add water as needed and knead to a soft dough. Now apply oil over the dough and let it rest for 30 mins.Roll dough into a log and then cut it into equal portions and roll it out thinly.Cook it on both sides on a hot flat pan and serve

Indian Curry Hummus

This salad recipe will give you a glowing skin especially because of the cold pressed coconut oil, eat light at dinner and get glowing.

Use salt as minimal as possible.

Ingredients:
  • 1 cup boiled chickpea/channa
  • 2 cloves of garlic (use desi variety)
  • ½ lemon
  • pink Himalayan salt as needed
  • ¼ tsp turmeric powder
  • ¼ tsp black pepper powder
  • 1 tbsp Virgin coconut oil
  • ¼ tsp Amchur/dry mango powder
  • ¼ tsp chaat masala
  • 1 sprig curry leaves
  • about ¼ cup of water as needed to blend
Topping Ingredients:
  • ¼ tsp roasted jeera powder
  • ¾ tsp roasted sesame seeds
  • ⅓ tsp or as needed red chilli flakes
  • 1 tsp virgin coconut oil
Preparation:

Soak channa overnight and pressure cook until done, to use in this recipe.

You can use raw veggies like radish (mooli), lauki (bottle gourd), beetroot etc or any seasonal veggies of the place you live in.

Cold pressed virgin coconut oil and sesame seeds are a must in this recipe.

Coconut oil helps in keeping you fuller and also satiated along with its other heath benefits. So please check my video on cold pressed coconut oil.

Kala Chana Salad

Prep Time 50 minutes Serves 4

Simple yet vibrant ingredients with appetizing flavors are found in this recipe. Bright orange butternut is a feast for the eyes, yet satisfying. Red quinoa adds another dash of color to your plate and makes you feel strong and stable. This dish will fill you up without any sensation of tiredness after eating. Basil's aroma also stimulates enzymes in the stomach, preparing your body for optimum digestion. Red pepper adds a little bit of heat that sparks agni (your digestive fire) for comfortable digestion free of gas and bloating.

Ingredients:
  • 1 Cup kala chana raw (Black chana)
  • ½ Teaspoon salt or to your taste
  • 3 Cups of water
Preparation:

Soak kala channa in water for 7-8 hours. Put it in slow cooker and cook on slow heat for 6-8 hours

Ingredients for salad:
  • 1 Medium cucumber chopped in small pieces (½ Cup chopped)
  • 3 Tablespoon fine chopped onion or to your taste 1 Small ripe tomato - Chopped (remove pulp and seeds)
  • 1 Medium size white sweet potato or regular potato - Boiled and chopped in small pieces
  • 1 Small green chili - Fine chopped (remove the seeds and membrane to reduce the heat)
  • 1 Small half riped mango, peeled and finely chopped (optional)
  • ½ Teaspoon fresh ginger – grated or fine chopped (optional)
  • 2 Tablespoons fine chopped coriander leaves
Seasoning:

Salt or to your taste Small lemon Chaat masala Roasted jeera powder Red chili powder

Kala Chana Salad #2

Ingredients:
  • 1 Cup kala chana raw
  • ½ tsp salt
  • 1 ½ Cups water
Preparation:

Wash and soak Kala chana in approximately 4 cups of water over night or for at least 6 hours (Kala Chana will double in size during soaking).Transfer soaked chana into a pressure cooker and add 1 ½ cups water and salt.Close the lid of the pressure cooker and place the weight, cook on medium heat.Steam will start in approximately 5 to 6 minutes.Turn down the heat and let cook for 6 to 7 minutes, then turn off the heat.Once the steam in the pressure cooker is reduced, open the cooker.Strain any remaining water off of the cooked chana, then place into a bowl and set aside.While chana is cooking, prepare the vegetables.Mix chopped vegetables with the cooled chana, then sprinkle all the spices over the top and mix.Pour lemon juice over the top and mix, then garnish with the chopped cilantro.

Ingredients for salad:
  • 1 medium cucumber chopped into small pieces (1/2 cup)
  • 2 Tbls fine chopped onion or to your taste1 small ripe tomato chopped (remove pulp and seeds)
  • 1 medium sized sweet potato or regular potato boiled and chopped into small pieces
  • 1 small green chili(seeds removed) finely chopped
  • 1 small half ripe mango peeled and finely chopped
  • ½ tsp fresh ginger root finely chopped or grated
  • 2 Tbls Cilantro finely chopped
  • Salt to taste
  • 1 small lemon Juice
  • ½ Tbls Chatt Masala
  • ½ tsp Roasted Jeera Powder (Cumin)
  • ¼ tsp or to taste Red Chili Powder

Kitchari

Kitchari means mixture, usually of two grains. This is one kitchari recipe that is particularly nourishing and easy to digest. Please note the options below for some alternatives and, after the recipe, read more about this ancient dish.

Ingredients:
  • ½ cup basmati rice
  • 1 cup mung dal (split yellow)
  • 6 cups (approx.) water
  • ½ to 1 inch ginger root, chopped or grated
  • A bit of mineral salt (1/4 tsp. or so)
  • 2 tsp. ghee
  • ½ tsp. coriander powder
  • ½ tsp. cumin powder
  • ½ tsp. whole cumin seeds
  • ½ tsp. mustard seeds
  • ½ tsp. turmeric powder
  • 1 pinch asafoetida (hing)
  • Handful of fresh cilantro leaves
  • 1 and ½ cups assorted vegetables (optional)
Preparation:

Wash each separately in at least 2 changes of water. Add the 6 cups of water to the rice and dal and cook covered until it becomes soft, about 20 minutes.

While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.

In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture. Add the mineral salt and chopped fresh cilantro and serve.

Options:

Vegetables such as zucchini, asparagus, sweet potato

For Vata or Kapha conditions: add a pinch of ginger powder

For Pitta: leave out the mustard seedsCarefully pick over rice and dal to remove any stones.

Lemon Rice with Cashews & Peas

Prep Time 40 minutes Servings 3

Experiment with buttery, sour rice dishes warmed with turmeric and cumin. Lemon lifts up the heaviness of rice. 'Deep flavored' cashews and ghee balance the rice with sweet peas that feel good in the body.

Ingredients:
  • 1 cup Basmati Rice
  • ½ cup Cashews
  • ½ tsp Cumin
  • ½ tsp Turmeric
  • ½ tsp Mustard Seeds
  • ¼ cup Ghee
  • 2 whole Lemon
  • ½ tsp Salt (Mineral Salt)
  • 1 cup Sweet Peas
Preparation:

Dry roast the cumin and mustard seeds and turmeric untilthe seeds beginto pop.In a separate pot stir the rice and cashews in the ghee over medium heat until slightly browned.Add 2c water, to the rice and bring to a boil, cover, and simmer 25 minutes.Add the peas and continue simmering another 10 minutes or until rice is tender. Squeeze lemon juice over the rice and carefully transfer to another bowl.

Quinoa Kitchari in Slow Cooker

Makes 2-3 servings

Ingredients:
  • 2 Tbls. Ghee
  • ¼ tsp each Mustard Seeds( Optional), Cumin Seeds or Powder
  • ½ tsp each Turmeric Powder (optional), Coriander Powder
  • ½ teaspoon of black pepper
  • 1 pinch Asafoetida (Hing) Optional
Preparation:

Add all the ingredients in slow cooker and cook for 6-8 hours in slow heat

Then Prepare:
  • 2 Tbls. Ghee
  • ¼ tsp each Mustard Seeds( Optional), Cumin Seeds or Powder
  • ½ tsp each Turmeric Powder (optional), Coriander Powder
  • ½ teaspoon of black pepper
  • 1 pinch Asafoetida (Hing) Optional
Directions:

In a separate pan add ghee on slow heat add cumin seeds until they pop, then add this to Khichadi with all the spice.

Sprouted Mung Bean Salad

Ingredients:
  • 1 cup dry mung beans or moong, sprouted (see tutorial above)
  • 1 tsp vegetable oil
  • 1 medium onion, thinly sliced
  • 1 tomato, finely diced
  • 2 green chillies, slit through the middle
  • 2 cloves of garlic, minced
  • 2 tsp coriander powder
  • 1 tsp cumin powder
  • ¼ tsp turmeric powder
  • 2 tsp garam masala (use goda masala if you have this)
  • ½ lemon juice
  • 1 tsp sugar, optional
  • ¼ cup finely chopped coriander leaves
  • Salt to taste
Preparation:

Heat the oil in a large wok or kadhai or saucepan

Add the onions and a pinch of salt. Saute until the onions start to turn golden-brown.

Add the garlic and green chillies and saute for a few seconds.

Add the tomatoes, turmeric, garam masala, coriander and cumin powders and cook until the tomato starts to break down but isn't quite mushy.

Add the sprouted mung beans and mix well. Cover and let the beans cook over medium-low heat for about 15 minutes. Stir every once in a while and, if needed, add a couple of tablespoons of water to prevent sticking. You can let the beans cook longer if you want them to be softer. I like mine a little al dente with some crunch to them.

Add salt to taste, sugar and the lemon juice. Mix in the coriander leaves.

Serve hot.

Snacks

Banana Chia Seed Pudding

Ingredients:
  • 1 Cup Cow’s Milk / Coconut Milk
  • 2 Tbls Chia Seeds
  • Refined Sugar / Honey – as required
  • few slices of banana
Preparation:

Take boiled and cooled cows milk. If you are adding refined sugar add it in this stage. Add in chia seeds. Leave it for 2 hours or overnight. If you are soaking it overnight leave it in the refrigerator. Layer it in a glass. Place some sliced bananas on top of it. If you are adding honey add it in this stage.

Cardamom Rose Oatmeal Cookies

Ingredients:
  • 1 cup Ghee (softened, room temperature)
  • ½ cup chopped dry dates
  • 1 cup Maple Syrup (or raw cane sugar)
  • 2 eggs
  • 1 ½ tsp. Vanilla extract
  • 1 ¼ cup rice, oat, or bran flour
  • ½ cup rose petal powder
  • ½ tsp sea salt
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • 2 tsp Cardamom
  • 3 cups rolled oats
Preparation:

In Large bowl, mix ghee, dates, and sugar until creamed together. Beat in eggs. Add vanilla.Stir together flour, rose, spices, & salt separately in another bowl. Add to the ghee mixture and stir well. Stir in oats slowly.Place 2" apart on greased baking sheet.Bake at 375 degrees for 9-12 minutes, until golden and slightly crunchy on top but soft in the center.

Ginger Almond Stuffed Dates

Prep Time 20 minutes Serves 4

Dates contain complex carbohydrates so can be a nice snack while stabilizing the blood sugar.The pungent ginger is a wonderful balance to the sweetness of the dates.The almonds provide protein and fats to round out the balance of this nutritious snack

Ingredients:
  • 2 Tbls ground almonds
  • 2 Tbls ground crystalized ginger
  • 8 whole dates
Preparation:

Mix the ground almonds and ground crystalized ginger together.Cut one side of the date length wise and remove the pit.Place ½ tsp of almond ginger mixture into the date.

Green Super Smoothie

Serves 2

Ingredients:
  • 1 cup Mixed Greens (Kale, Spinach, Chard)
  • ½ Cup Pom (Pomegranate Juice)
  • 1 Tbls Co Cucumin Powder
  • ½ to 1 Cup mixed fruits (Fresh is best) or frozen
  • 1 Scoop Protein Powder
  • Add water as needed to blend
Preparation:

Add all ingredients to the blender pitcher and blend until smooth.Add water as needed to reach desired consistency.

Lemongrass Chai Tea

Prep Time 10 minutes Serves 2

Warming winter Kapha reducing Chai tea

Ingredients:
  • 4 Cups Water
  • 1 ⅓ Cups Milk
  • ½ Cup chopped lemon grass
  • 1 Cinnamon Stick
  • 4 Cloves
  • 4 Cardamom Pods
  • 6 tsp Black tea leaves
  • 2-4 tsp organic sugar
Preparation:

Place all ingredients except for the black tea and sugar into a cooking pot and bring to a boil. Once it boils turn the heat down to simmer then add the black tea and sugar and cook for another 2 to 4 minutes. Strain into each cup and enjoy

Pickled Beets

Ingredients:
  • ⅓ Cup White Vinegar
  • 2 ½ Cups Water
  • 3 Tbls Sugar
  • ½ tsp Allspice
  • 1 tsp Cinnamon
  • ¾ tsp salt
  • ¼ tsp White Pepper
  • Pinch of powdered clove
  • 10 Beets approximately 2” in size
Preparation:

Leave root and 1-inch stem on beets; scrub with a brush. Place in a medium saucepan; cover with water. Bring to a boil. Cover, reduce heat, and simmer 45 minutes or until tender. Drain and rinse with cold water; drain. Cool slightly. Trim off beet roots; rub off skins. Thinly slice beets; place in a large bowl.

Combine vinegar, water, and sugar in a small saucepan. Bring to a boil; cook 5 minutes. Remove from heat; stir in spices and mix well. Pour vinegar mixture over beets; cover and chill.Allow to cure for 5 days before eating.

Spiced Buttermilk

Prep Time 2-3 minutes Serves 2 to 3

Ingredients:
  • 2 Glasses of Prepared Buttermilk
  • 3 to 4 icecubes
  • 1 small green chili minced
  • 1 tsp black pepper powder
  • 1 pinch black salt
  • 4 to 5 Curry Leaves with stalks (chopped finely)
  • 1-2 Mint Leaves Chopped
  • 1 tsp salt
  • A few coriander leaves to garnish
  • A pinch of Roasted Cumin powder
Preparation:

Place all ingredients into a blender and blend until smooth.Then add the ice cubes into blender and crush coarsely.Pour into glasses and top with coriander leaves and cumin pinch

Vata Calming Cookies

Makes 12 cookies

If you can’t find gotu kola, brew a cup of our Brahmi Morning Blend tea and use it in place of the water to soak the chia.

Ingredients:
  • 3 cups freshly ground whole wheat flour (substitute up to ½ cup coconut flour in warm weather)
  • ½ tsp mineral salt
  • 2 Tbsp. mascobado sugar or jaggery
  • 1 Tbsp. gotu kola powder
  • 1 tsp. cassia cinnamon
  • ½ tsp. cardamom powder
  • ½ tsp. nutmeg
  • 2 Tbsp. chia seeds soaked in 1 cup warm water
  • ¾ cup chopped pecans
  • 3 Tbsp. ghee
Preparation:

Preheat your oven to 350° F.

Add all dry ingredients to a bowl and mix well. Add the ghee and fold in the chia seeds and soaking water or tea. Add enough additional water to form a slightly sticky, but pliable dough. Form each cookie into a small ball and press flat onto a stainless steel or stoneware cookie sheet or glass baking dish. Bake 12 to 15 minutes or until slightly golden.



Dr. Anju's Recipes

Spring Recipes to Reduce Vata

Spring is a time of renewal, rebirth, and the shedding of the cold and heavy winter. During this time, many participate in spring cleaning to clear out the old and unnecessary, creating space. Space, or ether, is an element of the vata dosha. This dosha dominates spring and should be allowed to roam, but we must be careful to not allow undesirable amounts of vata qualities to increase. Negative aspects of Vata can trouble digestion and may create bloating, excess gas, or changed stool patterns. It is important to eat for the season, reducing excess vata in our bodies so that the needed vata qualities can shine. Here are some recipes that will reduce and balance vata while celebrating the foods in season.

Brown rice and Quinoa with Carrots

This side dish can accompany several dishes. It is easy to digest, provides digestive spices, and provides antioxidants to help remove accumulations of winter.

Ingredients:

  • 1 cup basmati long grain brown rice
  • 1 cup quinoa
  • 2 cloves garlic
  • 1 inch of ginger root
  • 1 tablespoon water
  • 1 tablespoon of avocado oil or ghee
  • 1 tablespoon CoCurcumin
  • 1 teaspoon cumin seeds
  • 1 cup diced raw carrots
  • 1 teaspoon of Wright Salt or to taste
  • 3 cups of water

Preparation:

  1. Rinse brown rice in lukewarm water in a strainer until the water runs clear. Add the quinoa to wet rice and set aside.
  2. In a blender or food processor, blend garlic and ginger with the water to make a thick paste.
  3. Heat a 4-quart sauce pan on medium-high. Add the ghee or avocado oil. Stir in the CoCurcumin and cumin seed, stirring constantly for 1 minute. Add in the garlic/ginger paste and cook for another minute. Add in the carrots, coating them with the spice mixture. Add in Wright Salt.
  4. Add the rice and quinoa and water. Reduce the heat to medium low and cook for 20 minutes or until most of the liquid is evaporated. Let the pot sit off the heat for 5 minutes. Then stir the rice and serve.

Coconut Cookies

Ingredients:

  • 4-6 dates (for sweetness)
  • 1 cup dried coconut flakes
  • ¼ cup coconut cream
  • 1 tablespoon ground hemp
  • 1 tablespoon ground chia seeds
  • 1 tablespoon ground flax seed
  • ¼ cup of crushed almonds or walnuts (or almond meal)

Preparation:

  1. Preheat the oven to 350. Line a cookie sheet with parchment paper.
  2. Coarsely pulse dates in a food processer until it makes a thick paste.
  3. Mix the rest of the ingredients in a bowl and add the date paste.
  4. Fold the coconut cream into the mixture. If the mixture doesn’t appear dough like and seem dry, add more creamer until it looks like a cookie dough.
  5. Place teaspoon-sized balls on the baking tray. Then flatten them to make disks.
  6. Bake 6 minutes then flip the cookies over. Bake another 6 minutes.

Palak Tofu

This dish uses spinach for its medicinal properties while adding tofu, an easy to digest and complete protein source.

Ingredients:

  • 12 oz. firm tofu
  • 1 tablespoons Wright Salt, divided
  • 4 tablespoons avocado oil, divided
  • 2 bunches of spinach (~2 lb. spinach), chopped
  • 1 medium onion, diced
  • 3 cloves of garlic
  • 1 inch of ginger root
  • 1 tablespoon cold water
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • ½ cup water
  • ½ cup Coconut Cream

Preparation:

  1. Cut the firm tofu into ½ inch cubes and let it drain for 2 hours to overnight. Remove the tofu and place the pieces in a bowl. Preheat the oven to 250F.Coat the tofu with 2 tablespoons of oil and 2 tsp of salt. Place the tofu on a baking sheet and allow to bake for 20 minutes (or until you notice the tofu turning golden brown).
  2. While the tofu is baking, chop the spinach into strips.
  3. In a blender or food processor, combine the garlic and ginger with the water and pulse until there is a thick paste. Or chose to finely chop the garlic and ginger.
  4. Heat a large skillet to medium heat. Add the remainder of the avocado oil. Sautee the onions until translucent, about 3 minutes. Add in the garlic and ginger paste, cumin, coriander and cook for 2 minutes.
  5. Add spinach and water, then simmer until spinach is wilted and a deep green color, about 10 minutes. Add coconut creamer and cook for another 5minutes.
  6. Add the tofu and let everything cook together for another 5 minutes.
  7. Enjoy with ghee drizzled on top and the rice recipe below.

Alternate preparation:

If you would like, use whole spinach. Follow the recipe until step 4. Place the cooked the cooked spinach into a blender or use an immersion blender to grind the spinach. Remove the blender and replace it into the pot. Add tofu.

Spring Recipes

As spring starts to shine down on us, we must be aware that vata and pitta are on the rise. This can mean our agni, the digestive fire, will struggle to digest and provide the nutrients we need. Here are some spring friendly recipes to bolster our digestive power and get us ready for beautiful summer. They are easy to digest, warm, and delicious.

Cooked Apple with Cinnamon and Cardamom

A delicious and simple dessert, this quick treat will nurture digestive power.

Makes 4 servings.

Ingredients:

  • 2 sweet apples (gala or fuji are suggested)
  • 1 tablespoon Ghee
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground cardamom
  • Raisins (optional)
  • ¼ tablespoon honey (optional)

Preparation:

  1. Wash and cut apples so that there are 8 slices per apple.
  2. In a shallow pan, melt ghee at medium heat.
  3. Add apples, cinnamon, cardamom, and raisins (if desired) and lower heat.Cook until apples are tender, about 5 minutes.
  4. Serve with more cinnamon or drizzle with some honey.

Spring Quinoa Kitcheri

Ingredients:

  • 1 cup quinoa
  • ½ cup split mung dahl (yellow dahl)
  • 2 tablespoons ghee
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ¼ teaspoon whole mustard seeds
  • ½ teaspoon ground turmeric
  • One inch of fresh ginger, chopped.
  • 1 cup carrots, cubed
  • 4-5 cups vegetable broth or water
  • 1 cup kale
  • Cilantro, extra ghee or olive oil for garnish, black pepper for taste

Preparation:

  1. Preheat the oven to 350. Line a cookie sheet with parchment paper.
  2. Coarsely pulse dates in a food processer until it makes a thick paste.
  3. Mix the rest of the ingredients in a bowl and add the date paste.
  4. Fold the coconut cream into the mixture. If the mixture doesn’t appear dough like and seem dry, add more creamer until it looks like a cookie dough.
  5. Place teaspoon-sized balls on the baking tray. Then flatten them to make disks.
  6. Bake 6 minutes then flip the cookies over. Bake another 6 minutes.

Prepare for the Summer (May Recipes)

This yogurt condiment can be used as a dip or an accompaniment to entrees. Yogurt is inherently cooling, providing the calm to warming season. In general, yogurt should not be consumed at night because of its heavy, dense, cloudy, and cooling nature. However, counteracting these qualities will make digesting yogurt at night a breeze. If you choose to make this raita for dinner, add some green chili or red chili powder to balance the energetics.

Ingredients:

  • 1 cup yogurt (best if it is homemade)
  • ½ teaspoon ground cumin
  • ½ teaspoon Wright Salt
  • ½ a cucumber, grated
  • ½ teaspoon ground coriander

Preparation:

  1. Mix yogurt, cumin, and Wright Salt together and set aside.
  2. Place the grated cucumbers in a strainer and using a flat spoon, squeeze the excess water out.
  3. Place the cucumber in the yogurt mixture and stir to combine. Add the coriander.
  4. Serve with entrees.

White Rice Pulao

White rice is a cooling food, unlike like its heating counterpart brown rice. White rice can carry with it fantastic vegetables and spices that assist in making the whole family meal digestible. Many people will say that rice must be soaked overnight to make it easily digestible, however, soaking can be short to achieve the same effect. If you have forgotten to soak your rice overnight, or you just bought the rice in the store before cooking, soak your rice while you prep for cooking. When things are chopped, measured, and ready for cooking, remove the rice from the soaking water. That’s enough to enjoy rice at its finest.

Ingredients:

  • 1 cup white basmati rice (soaked)
  • 1 tablespoon ghee
  • ½ cup cauliflower, chopped finely
  • ½ cup peas, frozen
  • 1 medium onion chopped
  • 2-4 cloves garlic (optional, but highly recommended)
  • 1-2 teaspoons fresh ginger, finely chopped (optional)
  • 1 teaspoon cumin seeds
  • 1 teaspoon Wright Salt
  • 2 cups of water

Preparation:

  1. Wash the rice under lukewarm water until the water runs clear.
  2. Heat the ghee in a 4 -quart sauce pan on medium high heat. Add in cumin seeds. Stir for one minute. Add chopped onion, ginger, and garlic. Sauté for 3-4 minutes, or until onions are translucent.
  3. Add peas and cauliflower, sauté for an addition 2 minutes.
  4. Add in the rice, coating it with the cumin seeds.
  5. Add the salt and water. Reduce to medium low heat and cook for 20 minutes, or until there is no water left.
  6. Serve with Raita or plain yogurt.

Zucchini and Carrots

Summer time is the time for delicious zucchinis! This recipe uses the cooling property of this variety of squash and balances it with warming (not hot) spices. Furthermore, zucchini has some healing properties to balance immune functions.

Ingredients:

  • 2 cups of zucchini
  • 1 cup carrots
  • 2 tablespoons ghee
  • 1 tablespoon CoCurcumin
  • 2 teaspoon of ground cumin
  • 2 teaspoon of ground coriander
  • 1 teaspoon Wright Salt
  • 1 cup water
  • Cilantro, if desired

Preparation:

  1. Chop zucchini and carrots into small cubes. Set aside.
  2. Heat up the ghee in a skillet. Add the CoCurcumin, ground cumin, and ground coriander. Stir until fragrant.
  3. Add the zucchini and carrots and coat them with the spices. Add in the water and let cook for 10 minutes, or until the carrots are soft.
  4. Top with cilantro and serve with rice.

June

Cooked Yogurt

Makes 4 servings

Ingredients:

  • 1 tablespoons ghee or avocado oil
  • ½ teaspoon cumin seeds
  • 1 teaspoon CoCurcumin
  • ½ a medium yellow onion
  • 1 clove garlic
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon Wright Salt
  • 1 green chili sliced into coins (optional)
  • 1 cup plain, full fat yogurt

Preparation:

  1. Heat ghee or avocado oil in a skillet at medium high heat. Add onion and sauté until translucent. Add garlic and cook for another minute.Add chili if using.
  2. Whip the yogurt with a whisk for 30 seconds.
  3. Add the yogurt over the top of the onions, garlic, and chili. Let cook for 10 seconds and immediately remove from heat. If left on the heat too long, yogurt will separate.
  4. Serve warm.

Kheer

During this hot season, sweet foods can be our friend-in moderation. Kheer provides and easy to digest dessert that is not too sweet but can ameliorate the symptoms of pitta. Be advised that honey is a great sweetener but it is not to be cooked. There are several options to make this dessert listed below.

Makes 4 servings

Ingredients:

  • 2.5 cups coconut milk (from can)
  • 2 tablespoons organic raw sugar
  • 2 cups water
  • ½ cup basmati white rice
  • ¼ teaspoon cinnamon
  • ¼ teaspoon cardamom
  • ¼ cup raisins (optional)
  • ½ teaspoon rose water (optional)
  • Chopped pistachios for garnish (optional)
  • Sliced almonds for garnish (optional)

Preparation:

  1. Bring the coconut milk, water, and sugar to a boil in a large saucepan. Add Basmati rice, cinnamon, and cardamom. Simmer over low heat until the mixture thickens and the rice is tender, about 25-30 minutes.
  2. Add raisins and rose water, and simmer for another 3 minutes. Remove from heat.
  3. Portion pudding in serving dishes. Garnish with nuts. Can be enjoyed warm or cooled. For a dash more sweetness, stir in honey after cooking.

Raita with cucumber

Makes 4 servings

Ingredients:

  • 1 cup plain whole fat yogurt
  • 1 teaspoon Wright salt
  • 1 teaspoon CoCurcumin &tm;
  • ¼ teaspoon black pepper
  • 1 cucumber, shredded and strained of excess fluid
  • Chopped cilantro for garnish

Preparation:

  1. Mix yogurt, Wright Salt, CoCurcumin, and black pepper together in a bowl.
  2. Fold the cucumber into the seasoned yogurt.
  3. Serve chilled. Top with cilantro.

Vegetable Curry

Ingredients:

  • ½ cup diced onion
  • 2 inches of ginger
  • 3 cloves garlic
  • 1 large tomato
  • 1 13.5oz can of coconut milk (not shaken)
  • 2 tablespoons ghee or avocado oil
  • ½ teaspoon chili powder
  • ½ teaspoon cumin seeds
  • 1 tablespoon CoCurcumin Powder
  • ½ teaspoon coriander, ground
  • ½ teaspoon fennel, ground
  • cup summer squash
  • 2/3 cup diced sweet potato
  • ½ cup carrots, diced
  • ½ cup okra, cut into coins
  • 6 oz tofu

Preparation:

  1. Place onion, ginger, garlic and the tomato (cut into pieces) in a food processor or blender. Blend on high speed until the ingredients make a paste, about 1 minute.
  2. Open the can of coconut milk and remove about 6 tablespoons of coconut cream from the top of the can and place the cream in a separate bowl.
  3. Pour the rest of the coconut milk into a bowl and mix with a whisk to combine the liquids and solids. Set aside.
  4. Heat a large 4-quart sauce pan on medium-high heat. Place the ghee or avocado oil and let heat for 1 minute. Add the cumin seeds, cooking them until the pop, about 2 minutes. Add in the garlic, onion, ginger, and tomato paste and cook for about 1 minute.
  5. Mix in the CoCurcumin, coriander, and fennel and mix into the mixture. Add Wright Salt.
  6. Add the summer squash, sweet potato, and carrots. Stir vegetables for about 2-3 minutes. Add in the coconut milk liquids that are in the medium bowl. Simmer uncovered on low heat for 10-12 minutes, or until vegetables are tender.
  7. Once the sweet potatoes are fork tender, add in the okra and cook for another 5 minutes. Incorporate more Wright Salt to taste.
  8. Serve over rice with cilantro on top

July

Coconut Mango Ice Cream

Ice cream is necessary this summer. This vegan ice cream is easy to make and is accidentally a healthy serving fruit. Enjoy as a snack or an icredible ending to a large meal.

Ingredients:

  • 1-13.5 oz can of coconut milk, full fat
  • 1 vanilla pod
  • 2 ripe mangos, peeled and pit removed
  • &frfrac14; cup maple syrup

Preparation:

  1. Place the can of coconut milk in the refrigerator overnight.
  2. Remove the seeds from a vanilla pod using a sharp knife.
  3. Chop the mangos into pieces.
  4. Place the coconut milk, vanilla beans seeds, mangos and maple syrup in a food processor or blender, and process until smooth.
  5. Place the liquid in an ice cream maker and follow manufacturer instructions.

Cucumber Salad

During these hot days of summer, a cooling but nutritious salad can make a world of difference. This salad balances the coolness of cucumbers and the heat of vinegar dressings. Enjoy as a meal or as a side dish.

Ingredients:

  • 1 large cucumbers, diced
  • 1 medium tomato, diced
  • ½ a medium yellow onion
  • 1 tablespoon of apple cider vinegar
  • ¼ tablespoon lemon juice
  • ½ teaspoon cumin powder
  • ½ teaspoon black salt
  • ¼ teaspoon chaat masala (optional)

Preparation:

  1. Place cucumbers, tomato, and onion in a bowl. Add apple cider vinegar and lemon juice and coat the vegetables completely.
  2. Add in cumin powder, black salt, and chaat masala if using.
  3. Garnish with cilantro if desired and serve!

Guacamole

Summer time allows us to sit outside with loved ones. This guacamole reduces the body summer heat and is delicious was a snack. With spice options and variations, this guacamole is sure to please.

Ingredients:

  • 2 avocados
  • ¼ of a medium size onion, cubed
  • ¼ of a red or orange bell pepper, chopped
  • 1 jalapeno pepper, chopped
  • 2-3 garlic cloves (optional)
  • ½ teaspoon cumin powder
  • ¼ teaspoon chili powder (optional)
  • 2 tablespoon CoCurcumin Powder
  • 2 teaspoon Wright Salt (or to taste)

Preparation:

Mash the avocados with a fork. Mix in the rest of the ingredients until thoroughly combined.

Enjoy with your favorite chips or pita.

Quinoa Kitchree

This protein and fiber packed kitchree is a delicious and simple dish that can be shared with family. Kitchree can be a meal in itself and may be served room temperature on hot days. However, the best part of this kitcheree is that everyone can add spices and garnishes on top, making this a family friendly but easily individualized dish.

Ingredients:

  • 1 cup split mung beans (green), soaked overnight
  • 1 cup quinoa, soaked with the mung beans
  • 2 tablespoons ghee
  • 1 teaspoon whole cumin seeds
  • 1 medium yellow onion, chopped
  • ½ cup carrots, cubed
  • 1 cup spinach
  • ½ teaspoon ground clove
  • ½ teaspoon coriander
  • 7 cups of water

Preparation:

  1. Strain the beans and quinoa from the soaking water and rinse them with cold running water. Set aside.
  2. Heat the ghee in a 4-quart Dutch oven. When the fat is hot, add the cumin seeds and stir for about one minute. Add onion. Sauté for 3 minutes, until onion is translucent.
  3. Add in carrots and spinach. Cook until spinach shrinks down.
  4. Incorporate the clove and coriander, coating all the vegetables.
  5. Incorporate the beans and quinoa, mixing the contents of pot thoroughly.
  6. Add the water and cook for 30-45 minutes. The beans will be soft and the meal should have a soup like consistency.
  7. Enjoy with additional ghee on top and some sprigs of cilantro. For those who want more heat, some chili flakes can be placed on top.

August

Summer is ending and the body is getting release some heat. Digestion should be strong yet being gentle to the body with our diet will ease the vata of fall. Enjoy horsegram and okra with white rice and remember to treat yourself with probiotic filled yogurt.

Coconut Yogurt with Berries

Fermented foods are the best way to nurture the gut flora. This non-dairy yogurt with antioxidant fruits will hit the dessert spot this Labor Day.

Ingredients:

  • 1-14oz can of full fat coconut milk
  • 2 capsules of Probiotic 100B
  • Jar with tight lid
  • Cheesecloth
  • Rubberband
  • 3 teaspoons Maple syrup

Preparation:

  1. Place the contents of the can in a sterilized jar. Cover with the airtight cap and shake the coconut milk to make it homologous. Uncover the jar and add the two capsules of Probiotic100B.
  2. Use a wooden spoon to mix the two ingredients. Do not use a metal spoon.
  3. Cover the mixture with the cheesecloth. Secure with a rubberband. Set the yogurt mixture in a warm spot for 24-48 hours.
  4. Once the yogurt is set, place in refrigerator overnight.
  5. To serve, add maple syrup to ½ cup of the yogurt. Top with berries and enjoy!

Mango-mint chutney

This chutney helps reduced the creeping vata during the last month of summer. Mangos assist in urinary elimination, getting rid of the excess water of pitta. It can be eaten with pita chips or with entrees.

Ingredients:

  • 2 tablespoons olive oil
  • 1 red bell pepper, seeded and cut into quarter inch cubes
  • 1 small red onion, diced into ¼ inch cubes.
  • 2 large ripe yet firm mangoes, peeled and cut into ½ inch dice
  • 1 tablespoon sugar
  • 1 teaspoon cumin
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons lime juice
  • ½ cup finally chopped fresh mint leaves

Preparation:

  1. Warm the oil in a large saucepan over medium-high heat. Add the bell pepper and onion. Stir often until the pepper and onion are softened, about 3-5 minutes
  2. Stir in mangos, sugar, cumin, salt, and pepper. Reduce to medium heat. Partially cover and cook, stirring often. Cook until mangoes have completely softened, about 20-30 minutes.
  3. Remove from heat and stir in lime juice. Let cool. Cover and chill until ready to serve. When ready to enjoy, add in mint. Place ingredients in the food processor and pulse until you get an easy, spreadable consistency.

Okra Masala

Okra is a cooling and detoxifying vegetable. Okra is prime for gut health, decreasing vata in the digestive tract. Made with CoCurcumin, this okra will dish will taste delicious and bring health to any meal.

Ingredients:

  • 2 teaspoons avocado oil
  • 1 teaspoons mustard seeds
  • 1 teaspoons cumin seeds
  • 1 medium onion, thinly sliced
  • 1 green chili, finally chopped (optional)
  • 4-6 cloves of garlic, finally chopped
  • 1 inch of ginger, grated or finely chopped
  • 5 cup chipped okra
  • 1 teaspoon CoCurcumin
  • 1 ½ teaspoons coriander powder
  • ¼ teaspoons chili powder
  • Salt and pepper to taste
  • Mango powder (optional) and cilantro for garnish

Preparation:

  1. Wash the whole okra fingers. Dry thoroughly with a kitchen towel. Then cut fingers into coins, discarding the top stem.
  2. Heat the avocado oil in a skillet over medium heat. Sautee the okra coins until a little brown on the sides (about 5-10 minutes). Then remove from the pan.
  3. Add mustard and cumin seeds to the same pan and allow them to heat until they pop.
  4. Add the onion and sauteé until translucent. Then add chili, ginger to the skillet.
  5. Mix in CoCurcumin, coriander powder, and chili powder if using, salt and pepper.
  6. Sprinkle mango powder and mix into the okra.
  7. Makes 4 servings. Can be served with tortillas.

Summer squash with horsegram

Horsegram is like a lentil bean that is packed with protein. Easily digestible after soaking, these beans are great for the urinary health.

Ingredients:

  • ¾ cup horsegram beans
  • 6 cloves of garlic, crushed
  • ½ medium onion, diced
  • 1-2 fresh chilis (optional)
  • ½ teaspoon turmeric
  • 2 ½ cup water
  • ½ cup crushed tomatoes
  • 1-2 tablespoons ghee
  • 1 cup chopped summer squash (green and yellow are most popular)
  • 1.5 teaspoons brown mustard seeds
  • Salt and pepper to taste

Preparation:

  1. Go through the horsegram and remove any debris.
  2. Soak the horsegram beans in lukewarm water overnight.
  3. Discard the soaking water and rinse the beans with cool clean water.
  4. Place the horsegram in a pressure cooker. Add garlic, onion, chilies, turmeric, and water. Pressure cook for 40-60 minutes on medium heat or until beans are tender.Add the salt and then set aside.
  5. Heat the ghee in a small think-bottomed pan. Add the mustard seeds and stir until they pop. Add crushed tomatoes and squash. Cook for 10 minutes, until squash is tender
  6. Add the pot’s contents into the pot full of horsegram. Stir and simmer for 10 minutes.
  7. Serve with avocado or lime. Optional to serve with rice. Makes 4 servings.



(425) 453–8022
2115 112th Ave. NE,Bellevue WA 98004
reception@ayurvedicscience.com

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