Last week we dove into Traditional Chinese Medicine Food Therapy, the 5 organ network & more. We dipped our toes into a little Ayurvedic but just a tiny dip.
This week lets explore some ayurvedic wisdom & recipes✨️
Ayurveda believes that the entire universe is composed of five elements: Vayu (Air), Jala (Water), Aakash (Space or ether), Prithvi (Earth) and Teja (Fire). These five elements (referred to as Pancha Mahabhoota in Ayurveda) are believed to form the three basic humors of human body in varying combinations.
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need”
(Ayurvedic Proverb)
The principles of Ayurvedic eating
‘Ayurveda’ is the name for traditional Indian medicine. Its name derives from two Sanskrit words, ‘ayus’ and ‘veda’, and literally translates as ‘the science of life’.
As the name suggests, Ayurveda is an all-encompassing belief system which covers all aspects of life, from diet to personality to the seasons of the year.
Unlike Western medicine, which aims to treat specific diseases, Ayurveda focuses on maintaining our overall wellbeing. Essentially, Ayurveda tells us that we shouldn’t wait to get ill; instead we should be constantly making an effort to take care of ourselves!
This is perhaps why food and diet is so important in Ayurveda. After all, the food we eat has a tremendous influence on our health.
What are the basics of Ayurveda cooking?
A: The most important thing is to use fresh ingredients without any chemicals, pesticides and artificial flavors. Furthermore, Ayurvedic cuisine aims at including all 6 tastes, called Rasas, in each meal to prevent cravings. These are sweet, sour, salty, bitter, pungent and astringent.
Principles of ayurvedic cuisine
Interview with Executive Chef Simiyon
Q: Why is an Ayurvedic diet so important?
A: In Ayurveda the diet plays as big a role as medication and therapy. The body conditions of each individual are different and seeing as one or two Doshas usually overweigh, people have to balance their Doshas through an individual diet. Following Ayurvedic treatments must be accompanied by Ayurvedic food based on one’s personal Dosha to increase the effect of the treatments. It is important to relieve the body during cleansing process and individually provide our body with the nutrition it needs to balance the “Tri Doshas”.
Q: What are the principles of the Ayurvedic diet?
A: As I just explained, people can be characterized in three Doshas: Vata, Pitta and Kapha. Usually those Doshas do not come in their pure form but as a combination of Vata-Pitta for example. A healthy lifestyle balances all three Doshas, which means that certain Doshas have to be reduced and others enforced. This is achieved by welcoming and avoiding certain ingredients. Each person’s constitution is different and an individual plan, created by an experienced Ayurvedic physician, is key to the correct Ayurvedic nutrition.
Q: What needs to be considered when you cook an Ayurvedic meal?
A: The most important thing is to use fresh ingredients without any chemicals, pesticides and artificial flavors. Furthermore, Ayurvedic cuisine aims at including all 6 tastes, called Rasas, in each meal to prevent cravings. These are sweet, sour, salty, bitter, pungent and astringent. Each Dosha should favor those tastes that bring greater balance to the constitution. Therefore all our dishes are categorized per Dosha.
Q: People usually shy away from spices used in Indian cuisine. Could you explain why Ayurvedic cooking is not so complex?
A: Ayurvedic cooking is not complex if you are aware of which ingredients compliment your Dosha.
If you identify a dish with balancing ingredients for your constitution and then add some basic spices like cumin, coriander, ginger, fennel or turmeric to it, you cannot go wrong with Ayurvedic cooking. The spices are not only natural taste enhancers but are also aid the digestion, which is important for every Dosha.
What is an Ayurvedic diet?
The Ayurvedic diet is, generally speaking, a whole foods diet rich in plenty of fresh, organic produce, whole grains, legumes, nuts, seeds, herbs, spices, and—if tolerated—dairy foods like milk, yogurt, and soft cheeses like panir.
Vegan, Paleo, basic food ?
While the Ayurveda diet generally favours vegetarianism, it must be stated clearly that it takes a very flexible and pragmatic stance on the subject of diet. Whatever is required to bring about improvement of your health and well-being and balance your physiology, is what Ayurveda will recommend to you. In this way, Ayurveda is neither attached to nor does it condemn any dietary approach. Here is a striking example: although cows are worshipped in India, you can find references in the classical Ayurvedic texts (Samhita) on the consumption of beef for medical purposes and detailed descriptions of its benefits and its usage in special medical preparations.
According to Ayurveda, any substance that we consume or interact with, has one of these 3 effects on our body:
• Swastha hita – something that helps to maintain health
• Shamana – that which reduces excess
• Prakopana – that which aggravates or increases
In other words: the Ayurveda diet cannot be reduced to a group of foods and given a fancy name. Everything has its time and place in the Ayurveda diet because every substance has the potential to benefit or harm us. Whatever food is medically beneficial in a specific situation and under specific circumstances is recommended.
Before choosing a specific diet, you have to clarify for yourself what it is you want to achieve with your particular approach. Once you have achieved results, you need to switch your approach to one that maintains these results (your health). Holding on to the same approach with foods that do not fall under the first category mentioned above – Swasta hita – will most likely have an adverse effect on your body in the long run. For example, a prolonged paleo diet will increase toxicity in your gut and liver and can cause cancer, kidney diseases or heart disease; a Keto diet will increase acidity and can cause ketonuria; a raw food diet might in the long run impair with your nervous system, increase your susceptibility to stress and anxiety and can cause insomnia, arthritis and constipation.
Feeding Frenzy Savoury Yum Yum
Healthy Spice Mix
CUMIN and TURMERIC are powerful traditional AYURVEDIC SPICES that help strengthen digestion and support removing toxins from the body. Fennel is a toner for the digestive system and provides a cooling influence for Pitta.
Coriander is a tridoshic spice (balancing to the three doshas: VATA; PITTA; and KAPHA) that supports a HEALTHY RESPONSE TO ALLERGENS. Combined with GHEE or oil, these spices are a healthy mix that can be used in sautés, drizzled over vegetables, or added to grains.
Ingredients
• 1 part TURMERIC
• 2 parts ground CUMIN
• 3 parts ground CORIANDER
• 4 parts ground FENNEL
• A pinch of BLACK PEPPER and GINGER (if you are extremely sensitive to spice, these last two can be left out)
Directions and use
• Mix these spices together in bulk and store in a jar.
• When you are cooking a meal, place a small amount of ghee in a frying pan and heat on medium.
• Add detoxifying spice mixture, measuring out one teaspoon of spice mixture per serving of vegetables.
• Sauté spices until the aroma is released (but be careful not to burn).
• Add salt and black pepper to taste.
• Add STEAMED VEGETABLES, mix lightly and sauté together for one minute. Or you can sauté the spice mixture in ghee and drizzle on vegetables or grains.
Dal
When we think of the highlights of Indian cuisine, many of us will immediately picture a warm and comforting bowl of dal.
This classic Indian dish made with lentils wins points from us for being delicious, healthy, filling and nourishing.
However it is also highly commended by Ayurvedic practitioners for its ability to balance all three doshas.
You can also combine it with basmati rice to turn it into kitchari, Ayurveda’s number one cleansing food. So, if you’re feeling sluggish or have overdone it at a work do or wedding, this recipe is one to have on hand.
Doshas aside, dal is spectacularly good for our bodies. The lentils provide fibre and protein while spices provide antioxidants and healing properties.
Hence, if you’re ever in doubt about what to eat to support and nourish your body, turn to dal!
~Erbology
Red lentil dal recipe
Prep Time 10'
Total Time 45'
There are almost as many ways to spell dal as varieties of this classic Indian dish. But, whether you call it dal, daal, dhal or dahl, it’s likely that you’ll have a recipe for it stowed away in your kitchen.
Comfort food
After a long, tiring day, or one which has strained our emotions, we crave dal. There is something so comforting about the texture of soft, cooked lentils and the nurturing warmth of spices. It’s a soft, cuddly blanket for the soul.
Dal is easy food; you can eat it out of a bowl, with minimum fuss, or scooped into fluffy naan or flatbreads. You can add extras as you see fit: a spoonful of coconut yoghurt on top, or a side of chutney. A sprinkling of coriander. Or, just as it is.
A world of different dals
Each region in India has its own preferred dals. Some of the most common ones, which you can find all around the country, are masoor, moong and chana dal. The dish has had a lot of time and space to develop, which is perhaps why so many varieties exist today.
Some early Indian texts even note that dal was served at a wedding in 303BC!
Dal made its way to Indian palaces, where - so the story goes - only chana dal (made with split chickpeas) was acceptable. Serving anything else to royalty was liable to send you to a sticky end.
Meanwhile, moradabadi dal was created in 1625 when the third son of the famous Shah Jahan - the fifth Mughal emperor, who had the Taj Mahal built - established the city of Moradabad.(1)
This type of dal is made with moong dal and is usually served as part of chaat (as a savoury snack).
Lentils in Ayurveda
help balance Vata, Pitta and Kapha, the three types of energy (doshas) which are present in all things.
Interestingly, the lentils themselves are astringent enough to imbalance Vata (the energy associated with movement). However, cooking them with oil and spices, as in a dal, renders them ‘tridoshic’, meaning that they balance each of the three doshas.
A link to find out what Dosha you are is given below ✨️🧚♀️
In short, dal is as close to a perfect food as you can get in the eyes of Ayurveda.
Masoor dal
In using red lentils to make dal, for convenience and ease of sourcing. Most supermarkets and groceries stock red lentils, while you may need to visit a specialist supermarket or look online to find other traditional lentil types.
Officially, that makes dal a masoor dal, as the dish is usually named after the type of lentil or pulse used.
However, as you might expect, there are hundreds of different variations on masoor dal, which people have adapted over the years to suit their own tastes. It’s perhaps one of the best things about dal that it can be so easily adapted to your mood.
British veggie chef Anna Jones likes to make a super light lemon and turmeric dal, which she swears by for cleansing the body. Meanwhile, for a more substantial and comforting meal, we love to simmer the red lentils in coconut milk.
Feel free to adapt the recipe to whatever you need today. Indian Spiced Crackers
The traditional accompaniment to dal is rice or flatbreads, a combination we continue to adore. However, if you fancy something lighter - for example, if you’re eating red lentil dal for lunch - then I highly recommend seed-packed Indian Spiced Crackers.
They have a crisp, crumbly texture which works so well with the soft, warming dal. Further, their flavour echoes the spices used in the recipe itself.
How to enjoy
Much like the recipe itself, dal is a dish which manages to fit in wherever it appears. Whether it’s taking centre stage on a royal banquet table, being served from street food stalls to hungry snackers, or providing a nourishing meal on a rainy evening, it’s suitable for all occasions.
Enjoy it served as a main meal, with crackers or some rice or naan. However, you can also eat it as a snack, as is often the case in India.
However, it also makes fantastic sharing food. Make dal alongside a couple of other gently spiced curries and serve at the table, surrounded by friends or Solo! Why not? Enjoy the comforting texture and flavour and how it combines with the other dishes. Cool it with yoghurt, or spice it up with chilli oil. Play with flavour.
After all, if there ever were any dish perfectly suited to care, nourishment and enjoyment, it’s dal.
Dal Ingredients
• 1 tsp coconut oil
• 1 small red onion, chopped
• 3 garlic cloves, sliced
• ½ green chilli, sliced
• 1 tsp ground cumin
• ⅓ tsp turmeric powder
• ½ tsp curry powder
• 3 tsp tomato paste
• ½ tsp ground coriander
• ½ tsp ground ginger
• 4 cups filtered water
• 2 cups red lentils
• 1 tsp sea salt
To serve:
• 6 tbsp plain coconut yoghurt
• 3 tbsp chopped parsley
• 6-8 slices of green chilli pepper
• 4 tsp avocado oil
• 4 lime slice
• Erbology or other Organic Indian Spiced Crackers or Erbology Organic Lion’s Mane Mushroom Crackers
Here's how you make it
• Heat the coconut oil in a large pan and add the onion together with sliced garlic and green pepper.
• Sauté for 3 minutes on medium heat until soft, then add all the spices, tomato paste, water, salt and lentils.
• Cover with a lid and simmer on a medium heat for 25 minutes, stirring from time to time.
• Once the lentils are soft and beginning to break apart, the dal is ready. Spoon into bowls and garnish with plain coconut yogurt, fresh parsley, green chillis and lime slices.
• Enjoy with crackers!
@erbologyofficial #erbology
Rice Puddin' Comfort
Saffron rice pudding
That’s right, everybody’s childhood favourite pudding can be made to Ayurvedic principles!
Kapha types may already be wary as the texture of rice pudding is somewhat similar to oatmeal. Indeed, the traditional method of making rice pudding (which involves a lot of sugar and ghee) would be aggravating for Kaphas.
Luckily, this recipe replaces ghee with half a cup of coconut milk and sugar with two tablespoons of agave syrup, significantly reducing those two aggravating factors.
What’s more, saffron is a Kapha-balancing spice, making this Ayurvedic recipe a great option for all.
We like using coconut milk instead of dairy here, as there’s something lovely and exotic about the flavour of coconut alongside saffron. However, you could also use almond, oat or soy milk if you prefer.
Ingredients
• ⅛ tsp saffron threads
• ½ cup Arborio rice
• Pinch of salt
• 1 cup unsweetened almond milk
• ½ cup full fat coconut milk
• 2 cardamom pods
• ¼ whole vanilla bean
• ½ cinnamon stick
• 2 tbsp agave nectar
• 4-6 Erbology Organic Pitted Prunes
• ¼ tsp ground cinnamon to garnish
Here's how you make it
• In a small cup, combine the saffron threads with 3 tablespoons of hot water and stir. Set aside to infuse.
• Combine the rice, salt and 2 cups of water in a saucepan on a medium to high heat. Bring to a boil and cook, uncovered, for 5 minutes.
• Reduce the heat to low. Strain the saffron-infused water, discarding the saffron threads, and add to the rice mixture. Then, add the rest of the ingredients, except for the pitted prunes.
• Simmer, partially covered, for about 20 to 25 minutes or until the rice is tender. Stir frequently to prevent the rice from sticking to the bottom of the pan.
• Spoon into serving cups and garnish with sliced pitted prunes and a sprinkle of ground cinnamon.
• Serve warm or cold 🤸♀️
Healthy Power Bars “Ojas Balls”
from Ayurveda Today, Volume 23, Number 1, Summer 2010
Makes about 2 dozen balls Modern treats such as “energy,” “power,” or “green” bars have taken the place of yesteryear’s granola bars on natural food store shelves. Although admittedly convenient and quickly satisfying to a between-meal hunger, unfortunately these bars offer little genuine nutrition and therefore little genuine energy. In addition, their packaged life robs them of prana and their fragile ingredients such as seeds, nuts and grains turn rancid as the bars linger on store shelves for months on end. What’s more, from an Ayurvedic approach, these highly processed bars can be a cause for agni to break down as well as vata due largely to their dense nature, lack of prana and odd combinations of poor quality ingredients, not to mention that they often get gobbled up on the go.
The following energy-giving recipe provides a fresh, delicious, simple, and nutrient-rich alternative to lifeless, stale and over-processed store-purchased power bars mistakenly promoted as health giving. Additionally, this recipe is gluten-, nut-, and dairy-free, as well as gentle on agni.
A coffee grinder, blender, or small food processor is indispensible for grinding the seeds. From a holistic nutrition point of view, it is best to purchase nuts and seeds in their raw form (unsalted and unroasted) and dried fruits that are sulfur and preservative-free. These power-packed balls travel well in a waxed paper bag and will keep for a few weeks refrigerated. Doshic Notes Vata = Pitta = Kapha +
Ingredients
1/2 cup dried figs
1/2 cup dates
1/2 cup dried apricots
1/2 cup pumpkin seeds lightly toasted in a dry skillet
1/2 cup sunflower seeds
1/2 cup white sesame seeds
1 tsp. ground cardamom
1 pinch mineral salt
1 tsp fresh organic orange zest (optional)
1/8 to 1/4 cup extra virgin, cold-pressed olive or coconut oil 1/3 cup whole white sesame seeds,
ground flax seeds,
or unsweetened, shredded dried coconut to coat the
finished balls (optional)
Preparation
Lightly toast the pumpkin seeds in a skillet without oil. This helps to remove any traces of E-coli on their skins.
Remove from skillet and transfer to a bowl. Allow to cool.
Meanwhile, separately grind the sunflower seeds and the sesame seeds into a coarse powder, reserving each of the ground seeds in a medium-sized mixing bowl.
Grind the pumpkin seeds once they have cooled. Add the cardamom and salt to the seeds and combine well. If you are adding carob, cacao, and/or spirulina powder (see below), do so now and mix well.
*Drain the dried fruits, reserving the soaking water for another use (such as drinking it on an empty stomach).
Add the soaked dried fruit and the optional orange zest to the ground seed mixture.
Incorporate the ingredients using the back of a fork to obtain a very coarse mixture.
Now add enough oil to obtain a thick, paste-like dough. Using a teaspoon, scoop up a spoonful of the mixture and roll into a walnut-sized ball in the palms of your hands. If the balls don’t easily stick together, add a bit more oil.
If too wet, grind more sesame or sunflower seeds to thicken the mixture.
For a nutritive, decorative touch, roll the balls in the whole sesame seeds, ground flax seeds, or shredded coconut.
This also prevents the balls from being sticky on the outside. If you don’t have time to roll the balls, opt to make bars by pressing the mixture into a lightly oiled, glass 9 x 9” baking dish. Cut and enjoy as needed. Store in an airtight glass container in the refrigerator.
Once you’ve made this recipe, here are some ideas to further “empower” the balls:
• exchange raisins, goji berries, cranberries or other dried fruits for the ones suggested above
• substitute ground cashews or soaked, peeled and ground almonds for the seeds
• add ground flax or hemp seeds to the list of ingredients for additional fiber and EFA’s
• transform the balls into a healthy truffle by adding 3 Tbs. coarsely ground cacao nibs, raw cocoa or carob powder
• add 2 Tbs. spirulina powder for an additional nutritional punch
Variations on what you can include are limitless. Let this recipe serve as a base of inspiration for your own creativity.
Note:
Michele Schulz’s (author) love for Ayurveda began more than 15 years ago and infuses her offerings of nutrition, cooking, and yoga. From her adoptive home of France and internationally, Michele gives Ayurvedic nutrition and lifestyle consultations, as well as cooking and yoga workshops. Michele gives courses and consultations internationally and can be contacted at micheleschulz@gmail.com
Ginger Kale Sweet potato (side or Solo dish )
PREPARATION OF THIS HEALTHY RECIPE
1. Boil the kale until leaves turn a vibrant shade of green green and strain.
2. In a separate pot, add the diced sweet potatoes with just enough water to cover them. Add the salt and boil until soft. Remove from heat and save sweet water for another meal.
3. Grate and sautee ginger in sunflower oil for thirty seconds. Then add cooked sweet potatoes and kale. Mix gently to avoid breaking up the soft sweet potatoes.
Benefits
Orange like the rising sun, wrapped in bitter green crispness, sweet potatoes with kale make you feel brightly alive. Sweet potatoes give this meal substance, while kale's lightness bring this dish into a perfect balance. Ginger adds its pungent sweetness to spark your digestion and strengthen your fire! Altogether Sweet Potatoes with Kale and Ginger creates the perfect healthy recipe for balance year round.
Light yet Sustaining
This Ayurvedic recipe highlights sweet potatoes which are rich in complex carbohydrates, meaning these roots can satisfy the appetite for long stretches of time. Unlike white potatoes, sweet potatoes are light on your stomach, and recommended for weight loss while still being nourishing. Sweet potatoes won't make you feel tired like white potatoes either. The addition of healthy fats in the form of sunflower oil adds strength and vigor to this dish.
Easy to Digest
Sweet potato is unique among comfort foods because it is extremely easy to digest. This tuber is a helpful Ayurvedic remedy for those with heavy digestive symptoms. Despite the name "sweet," it may be a beneficial food for diabetics as preliminary studies revealed it helps to stabilize blood sugar levels. Sweet potatoes contain ample fiber to encourage good elimination. Ginger increases your ability to digest food with comfort by stimulating the release of digestive juices in your stomach. Cooling kale adds roughage, further supporting easy, regular bowel movements. This Ayurvedic sweet potato recipe is the perfect healthy recipe to include in your menu this week.
Gentle Cleansing
As spring warms up, your body enters a natural detox cycle. As your body starts to cleanse, you'll crave crunchy, refreshing foods like kale, celery, and raw fennel bulb. These bright, bitter greens cleanse your liver and blood. They work by purging bile from your liver and gall bladder, cooling down the heat of Pitta and lightening up the heaviness of Kapha. The dark green color of kale is also a sign of kale's rich nutrient profile. After a winter of sleepy comfort foods, fresh greens energize and revitalize you.
As a staple in the Ayurvedic diet, ginger's pungent sweetness enlivens your digestion and strengthens your fire. Fresh ginger is unique as both a pungent and a natural anti-inflammatory. It cleanses by burning toxins that have been lodged in your body. Thanks to its anti-inflammatory properties, it relieves symptoms of inflammation in the gut. Due to the sweet potato base, this Ayurvedic meal is gentle enough for cleansing even a delicate Vata constitution.
Spring Congestion
On warm days in Spring, your heart feels heavy and your respiratory tract congested. This is natural as your body is metabolizing stored winter fats to prepare for summer. As they are released, these fats congest your blood. Ginger is the perfect Ayurvedic food to give your circulatory and respiratory system a kick, restoring your pep. It reduces heaviness in the heart, brightens your mood, and makes you feel light on your feet.
Summer Fun
CardiRose Smoothie
2 pinch of Cardamom
1 Teaspoon Honey
1/2 Peache
1/3 cup Edible Rose water no perfumes
1/3 cup water
1/3 cup yogurt
PREPARATION OF THIS HEALTHY RECIPE
Puree in a blender. Garnish with pistachios on top if desired.
Easy peezy 😉🤸♀️🧚♀️
******What's your body type?
What's your Dosha?*******
Ginger Basil Lemonade
1/2 cup Basil
2 inches ginger
1 whole lime
2 teaspoons raw sugar
1. Use a fine grater to make about 1 teaspoon of lime zest. Juice limes. Chop ginger into chunks.
2. Add 1cup water to a blender with ginger, lime juice, lime zest, raw sugar and a small handful of fresh basil leaves. Blend until smooth.
3. Combine ginger-lime juice with an additional 3 cups of water in a pitcher. Garnish with fresh basil. Chill and serve.
Salt the rim of your glasses to complete this mock-tail while satisfying all six tastes
Wake up your mind
Stimulate your healthy summer appetite
Ginger increases circulation and lime stimulates your whole body, helping you feel radiant on sluggish days. A touch of lime, salt and sugar restores your strength as it replenishes electrolytes lost due to sweating. Fresh basil clarifies your thoughts with its light pungent herbal taste. This sassy limeade adds verve and pep to your day. Your mind will wake right up, bringing back your sparkle and sharpness. Feel like yourself again!
🍌🍌🍌🍌🍌🍌
Banana with Ghee & Cinnamon
Ghee definition clarified butter
/ɡiː/ clarified butter (= butter with the water and milk solids removed by heating) used in South Asian cooking: The grain is mixed with ghee (clarified butter).
SERVINGS: 1
PREP TIME: 5 MINUTES
COOK TIME: 0 MINUTES
1 cup Banana
2 pinch Cinnamon
1 teaspoon Ghee
2 teaspoons dried Ginger
PREPARATION OF THIS HEALTHY RECIPE
For best results deep fry the bananas in ghee. Otherwise, slice bananas and sautee them in ghee, tossing gently to avoid mushing the banana. Garnish with spices. Optionally try cardamom - an Ayurvedic favorite.
The pastiness of banana coats and soothes your gut, helping you to relax. Sugar and fats 'sweeten' your digestive tract, bringing comfort and ease. Cinnamon and ginger warm the gut, relaxing muscles that may be tense from the hustle and bustle. Spices help your body assimilate a fall diet rich in sweets and fats while keeping the lungs clear of Kapha mucus.
Coconut Beet Soup
SERVINGS: 2
PREP TIME: 5 MINUTES
COOK TIME: 30 MINUTES
MEAL: LUNCH-DINNER
STYLE: WESTERN
PREPARATION: BOILED, SOUP, PUREE
EAT IN: SUMMER
FOR OCCASION: CLEANSE, ON-THE-MEND
Ingredients
1 cup Beets
1/4 teaspoon pepper
1/4 cup coconut flakes
2 tablespoons coconut oil
1/2 inch Fresh Ginger
1/4 teaspoon Salt Himalayan
-Mineral salt
Its a Purple Soup
PREPARATION OF THIS HEALTHY RECIPE
Chop the beets and puree with equal quantity water in a blender. Add all ingredients into a pot and bring to a boil. Lower the heat and simmer for a half hour.
This Recipe is high in fiber and fats.
WHAT IS COCONUT BEET SOUP?
To all people who don't like beets: they get sweeter the longer you cook them. I add a dash of turbinado or raw sugar to help them along. Coconut also cuts the bitterness and adds a smooth, rich flavor. Pungent ginger complements and freshens the heaviness of coconut.
Banana & Apple Smoothie with Ginger
1 banana
1 apple
1/2 inch ginger
1/4 of a whole lime
PREPARATION OF THIS HEALTHY RECIPE
Peel, core and chop a raw apple. Peel the skin from the fresh ginger by scraping it with a knife. Select a banana that is ripe but not too soft. Under ripe bananas are too grainy for smoothies. Add with juice of lime and remaining ingredients and 1c water into a blender and puree. You may also substitute 1/4 tsp ground ginger for 1/2 inch fresh ginger root.
All freshly blended raw drinks are best consumed immediately. They lose a great deal of their antioxidant power after about 30 minutes. Fruits in general should be eaten on an empty stomach and at least a half hour before a snack or meal.
When too much blood moves into the skin, there is less blood in the chest and abdominal organs. Reduced blood supply to digestive organs causes appetite to wane by summer. You might also have acid reflux, or other signs of indigestion. Lime and ginger coax blood back to GI tract, stimulating appetite and digestion. Whereas oatmeal may be too heavy for breakfast this time of year, an apple and banana smoothie in the morning provides fiber without heaviness.
Lemongrass Carrot Soup
SERVINGS: 4
PREP TIME: 15 MINUTES
COOK TIME: 35 MINUTES
MEAL: LUNCH-DINNER
PREPARATION: SOUP
EAT IN: SUMMER, SPRING
FOR OCCASION: DINNER-PARTY
Ingredients
4 Whole Carrots
16 grams cilantro
3 cups coconut milk
2 table spoons ghee
1/2 inch ginger fresh
1 tablespoon lemongrass
1 tablespoon maple syrup
1 teaspoon turmeric
1 cup Vegetable Stock
PREPARATION OF THIS HEALTHY RECIPE
1. In large pot, heat ghee on medium.
2. Add diced onion and gently fry for about 5 minutes or until translucent.
3. Remove tough outer skin of the lemongrass and pound with a rolling pin (to release essential oils).
4. Add to pot along with ginger, turmeric and chopped carrots and continue to sautee for 5-10 minutes.
5. Add coconut milk and vegetable stock and simmer for 20 minutes until carrots are tender.
6. Remove lemongrass, stir in maple syrup and blend to smooth consistency.
7. Garnish with chopped cilantro leaves.
🌱If you tend to feel stressed out, irritable or experience skin inflammation (particularly in the summer months), you may have too much internal heat. This meal packs an anti-inflammatory punch that will pacify Pitta and cleanse overheated, toxic blood leaving you feeling cool, calm and collected.
Aromatic and diaphoretic, lemongrass relaxes the peripheral circulatory system and clears excess heat from the blood. Its light and dry nature and pungent taste means is stokes the digestive fire and reduces the build up of digestive toxins. However its cooling energy means it is still suitable for Pitta. Combined with carrots and turmeric, renowned blood purifiers and anti-inflammatory foods, this meal is most suitable in spring and summer to leave you feeling fresh and energized.
Yellow Goddess Smoothie Bowl
Pitta/Vata Balancing, Kapha in Moderation
Sun-ripened mango, exotic coconut and spicy turmeric – with this Yellow Goddess smoothie bowl a good start to the day is almost guaranteed. This smoothie bowl is ideal if you are looking for a quick, tasty and yet healthy recipe for breakfast. This recipe ensures sunshine in the morning even when there are actually dark clouds outside.
Total Time
20 MIN
Ingredients for 1 Serving
• 1 cup
Mango
• ½ cup
Avocado
• ½ cup
Young coconut meat
• ¼ cup
Cashews soaked
• ½ tsp
Turmeric powder
•1 tsp
Cardamom powder
• 2 tbsp
Coconut cream
• 3 strings
Saffron
• 1 tsp
Nutmeg powder
• ½ cup
Water or oat milk
• 1 tsp
Chia seeds
Total Time
• Cooking Time
20 min
Preparation
• Blend all the ingredients together with ½ water or oat milk.
• Serve with coconut flakes banana and chia seeds.
Notes
For Kapha, skip coconut cream and change cashews to almonds.
You can replace young coconut meat with 1 tbsp of dried coconut.
Kapha/Vata Balancing, Pitta in Moderation
Pumpkin Sambar
Pumpkin sambar is a traditional South Indian soup-like dish. It is typically served with rice or as a side dish with dosa or idli. Pumpkin sambar has several health benefits. It is rich in dietary fiber, protein, and essential vitamins and minerals such as vitamin A, vitamin C, and potassium.
Ingredients for 4 – 5 Servings
• 2 tbsp
Sunflower or Coconut Oil
• ½ tsp
Mustard Seeds
• 1 stalk
Curry Leaves
• 300 g
Pumpkin
• ½ cup
Toor daal
• 1 tsp
Turmeric Powder
• ½ tsp
Chili Powder
• 3 tsp
Sambar Powder
Total Time
• Cooking Time
25 min
Preparation
• Wash and soak the toor daal for 2 hours or over night in hot water
• Drain the water and cook the toor daal in 3 cups of fresh water for 20-25 minutes or until they are soft
• Peel and cut the pumpkin into cubes and set aside
• Heat oil in a pan. Add the mustard seeds and curry leaves
• Cook for about 2 minutes or until the mustard seeds begin to pop
• Now add the pumpkin along with the salt, chili powder, turmeric powder, hing and 1 cup of water. Cook until the pumpkin starts to turn soft
• Add the cooked toor daal and sambar powder and cook on low heat for another 8-10 minutes. Add water if necessary to maintain a sauce-like consistency
Pitta/Kapha Balancing, Vata in Moderation
Sautéed Spinach
Sautéed spinach is an easy-to-prepare side dish that pairs well with rice and chapati. Spinach is low in calories, high in fiber, and rich in vitamins and minerals such as iron, vitamin C, and vitamin K. It is also a good source of antioxidants and has been linked to improved eye health and reducing the risk of heart disease and cancer.
Ingredients for 4 – 5 Servings
• ½
Onion
• ½ tsp
Mustard Seeds
• 1 stalk
Curry Leaves
• 1 tsp
Turmeric Powder
• 1
Small Green Chili (unseeded)
• 1½ tsp
Sea Salt
• ½ cup
Freshly Grated Coconut or Dry Coconut
• 2 tbsp
Sunflower or Coconut Oil
• 500 g
Asian Spinach (Amaranthus Greens)
Total Time
• Cooking Time
25 min
Preparation
• Chop the spinach, onion and green chili and set aside
• Heat oil in a pan and add the mustard seeds and curry leaves
• Stir for 2 minutes or until the mustard seeds begin to pop
• Add the onion and cook for another minute
• Now add the spinach along with the turmeric powder, sea salt and chili and cook until the spinach is soft but still crunchy
• Add the grated coconut just before turning off the flame off. Stir well
Ayurveda is not just about treating diseases; it is about creating harmony in body, mind, and spirit." - Dr Vasant Lad.
"Ayurveda is the science of life that teaches us how to live in harmony with nature and the world around us." - Dr Robert Svoboda.
"The power key" Ayurveda unlocks all health issues".
"May everyone be happy and free from illness And see good prosperity or good fortune." – Sampanandana Mishra.
🧚♀️Next week we'll get into more Traditional Chinese medicine Food therapy🤸♀️ As well as more Smoothies and anything else I get into on my personal path of healing all natural and sharing these great teachings.
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