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Raw Living Foods

Eat natural foods in their natural state. Eat foods in their whole form, with skins on when organic, such as apples and pears. Living Foods are uncooked, free from animal products, organic, easy to digest, rich in enzymes, and highly nutritious.

They include vegetables, fruits, nuts, home-grown sprouted grains and beans, fermented preparations, dehydrated snacks and delicious desserts such as fruit, nut pies and fruit ice cream. You may have heard of this term in the health food industry or even in Time magazine.

Eating raw is nature’s first law; every species on the planet does except man and his domesticated animals. Raw is an inadequate word to describe uncooked foods. It refers to something unfinished or needing something done to it.

To get away from the negative connotation people have come up with terms such as living foods, sun fired foods or raw energy foods.

Ayurvedic Kitcheree aka Mung Beans and Rice

Preparation time: ½ hour prep, 1.5 hours cook
Yields 4 servings

Ingredients

1/2 cup basmati rice, washed
1/2 cup mung beans
5 cups filtered water or more if you want it soupy
1 stalks celery
1 carrot
1/2 bunch kale, broccoli, chard or other greens(optional)
Spice choices: 1/2 tsp. of each; cinnamon (V-), cumin powder, cumin seeds, coriander (P-), fennel seeds (V-), turmeric (KPV-), black or chili pepper or chili flakes (P+K-), basil, oregano
1 large onion
1 inch ginger grated(KV-)
1 clove garlic chopped finely (P+K-)
1 pinch of hing (Asofoetida) to prevent gas
1tsp. salt
1 stick of Kombu or other sea vegetable

Garnishes: 1 Tbsp Olive oil or ghee*, ¼ cup cilantro

Procedure

Look for little stones in mung beans. Rinse mung beans well. Add mung beans to water and cook for ½ hour. Then add the rest of the ingredients and continue to simmer for one hour stirring often. Cook until the mung beans have opened up. You can soak the mung beans overnight to make them even easier to digest. Garnish and serve warm.

Kitcheree is a complete protein; all essential amino acids are contained in this meal. The oil or ghee is added after cooking because cooked oils cause free radical damage, which can lead to premature aging. Buy unrefined oils as most commercially refined oils are rancid and a source of immune-inhibiting free radicals.

One of Yogi Bhajan’s recipes for mung beans and rice is to boil 2 tablespoons cumin seeds and oregano seeds in 6 cups of water for one hour. Then use this tea to make the kitcheree.

Trinity roots in Ayurveda are garlic, ginger and onions. Garlic is antiviral. Ginger aids digestion and nourishes the nerves. Onions purifies the blood, attacks bacteria and balances blood sugar.

Mung beans are tridoshic. All other beans are more

Vata: no other beans except perhaps a little split yellow mung dahl, red and yellow split peas and urad dahl cooked very well to a soft consistency.

Pitta: black lentils, chickpeas, split peas, soybeans, urad. Small amounts of aduki, kidney, navy, fava, pinto beans. Avoid Red and yellow lentils. Food with red or orange color imparts more heat.

Kapha: Legumes: mung beans, red lentils, soybeans, split peas. Small amounts of: aduki beans, black beans, black grams, fava beans, kidney beans, lima beans, pinto beans. Avoid black lentils, chickpeas.

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Green Goddess Dressing

Ingredients
3 cloves garlic
Juice of two lemons
1 cup cilantro (unchopped)
1 cup parsley (unchopped)
2 Tbsp Bragg Liquid Aminos or Nama Shoyu
1/2 tsp umeboshi plum vinegar
1/2 cup cold pressed olive oil
1/2 cup water

Procedure

Blend all ingredients in a blender for 30 seconds. Chill & serve. Yields 1 cup. Keeps in refrigerator for 5-6 days.

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Simple Butternut squash soup

Excellent for Fall Vata time of year, pacifies Vata
For high Pitta skip the garlic
Add more spice for kapha, some red chili flakes or extra garlic

1 butternut squash
2 large onions
2 inch chunk of fresh ginger root
2 cloves garlic
1/2 tsp cumin seeds or powder
1/2 tsp fennel seeds or powder
1 tsp Himalayan pink salt
Cilantro, Bragg Liquid aminos and ghee (optional garnish)

Procedure

Poke a fork into a medium size butternut squash. Bake for one hour at 350F. While squash is baking, peel and quarter 2 large onions, celery, ginger, garlic and put in a medium size saucepan. Because this is a blended soup it is unnecessary to spend time chopping veggies fine. To the saucepan add two cups of filtered water and spices and simmer just covered till squash is baked. Remove squash from the oven, peel and remove seeds. Then puree altogether in a food processor or blender adding enough water to thicken. Add the end garnish with cilantro, Bragg and ghee as desired. If want to make this super rich add a can of coconut milk.

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Juices & Beverages

Fresh fruit & vegetable juices are an excellent way to get concentrated vitamins and minerals. Drink 12-16 oz daily to start your day instead of caffeinated beverages.

Some recommended juices and combinations are:

cucumber, celery, carrot, parsley
beet, carrot, celery
watermelon, lemon, ginger
pineapple, cucumber
pineapple, beet, apple
cucumber, apple, daikon
cucumber, lime, cilantro, ginger
celery, cucumber, green apple, parsley, kale, ginger
wheatgrass juice and fresh young coconut milk

Juices

Wheatgrass on it’s own or mixed with fresh lemon juice, apple juice or fresh coconut juice. Wheatgrass detoxifies the liver.

Celery juice is an excellent internal cleanser. The absorbability of celery juice is high and the sugar is low due to high sodium. Celery is good for strengthening the nervous system and calming nerves. Celery decreases Kapha and Pitta and increases Vata. Celery detoxes heavy metals.

Beets cleanse the liver and intestines as well as regulate the body’s sugar balance.

Parsley is a blood builder, a kidney cleanser and its juice eliminates poisons from the body. Spinach has more protein ounce for ounce than meat.

Watermelon detoxifies the kidneys.

Apples have a soothing effect on the gastrointestinal system Daikon radish cleanses the liver.

Kale is filled with Vitamins A and C, Calcium, Iron and Chlorophyll. It helps the body build strong teeth and is beneficial to the digestive and nervous systems.

Cucumbers are calming, cooling and hydrating, good for the skin. They decrease Pitta and Vata and increase Kapha.

Cabbage, parsley and watercress decrease Kapha and Pitta and increase Vata.

Carrot Juice

Carrot juice is full of B vitamins and beta-carotene. The body converts beta-carotene to vitamin A which helps the mucous membranes of your respiratory tract defend your lungs against bacterial and viral invasion. It also maintains an optimal detoxifying potential throughout the body. Carrots contain a broad mix of carotenoids, which help prevent cataracts, macular degeneration and night blindness. Orange vegetables all contain vitamin A, and the more vitamin A you have in your body, the more rhodopsin you produce. Rhodopsin is a purple pigment that the eye needs in order to see in the dim light. Carrots contain additional antioxidants, including alpha-carotene, which fights cancer and heart disease. If your new devotion to carrots turns your skin a faint shade or orange, don’t worry-it’s a harmless and transient condition. Simply stop eating carrots for a few days and then begin enjoying them again in moderation.1 Carrots increase pitta, decrease vatta and kapha.

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Yogi Bhajan’s Golden Milk

Turmeric is a root that is ground into a bright yellow powder and is one of the main ingredients in curry. It is know as an anti-inflammatory and a lubricant for the joints. It is also excellent for the skin and mucous membranes, especially the female reproductive organs

Procedure

Mix 1 Tbsp of turmeric powder in 1 cup of pure water and boil in a saucepan until a thick paste is formed about 5 minutes, add more water as needed. You may store this paste for up to 30 days. Store in an airtight container and refrigerate.

After the paste is made, mix together in a saucepan 1 cup of Soy or Dairy Milk, 1 tsp of edible almond oil, 1/4 tsp of turmeric paste and honey to taste. While stirring on low heat, bring the milk just to the boiling point. The mixture may be then blended in an electric blender to make a beautiful foamy drink or just drink as is. This drink is especially beneficial for stiff joints ‘breaking up calcium deposits that cause stiffness3, and is a source of lubrication for the system.

Golden Milk can be made raw and uncooked also by adding turmeric to your smoothie or nut milk and blending and not cooking it or add the cooked paste to the nut milk and blending.

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Nut Milk

1/2 cup almonds, walnuts, or cashews
1 quart of filtered water
Dash of kelp or Celtic sea salt
1/8 cup raisins, 2 dates or 1 Tbsp raw unpasteurized honey

Soak nuts and dried fruit overnight. Drain and throw away soak water. Blend with water and kelp or salt. Use as is or strain. Optional: remove almond skins after soaking, especially for sensitive digestive systems. Then drink as is, use in smoothies, or add to cold yogi tea or a cold version of golden milk. Fresh nut milks tend to separate when heated.

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To cleanse and support the liver and gall bladder

The Liver flush is a love-hate relationship, some love it and some hate it. Check it out and see how you feel. For the first time don’t try it as you are running out to work just in case you get nauseous which can be a symptom from liver detoxing. Drink daily over an extended time period to experience its effects. ‘Garlic is an antibacterial, Parsley detoxes the kidneys, Oranges have a high content of beta-carotene.4

1/4 cup purified or spring water to facilitate the blending process
1/4 tsp whole cloves
1 pinch of cayenne pepper or a small piece of a fresh jalapeno
3 sprigs of parsley
1 clove of garlic
2 oranges or tangerines, peeled, (cut off the peel and leave the white stuff on and chop into pieces)
1/2 grapefruit, peeled (cut off the peel and leave the white stuff on and chop into pieces)
1/2 lemon, peeled (remove the peel and leave the white stuff on and chop into pieces)
1–2 inches of fresh ginger, peeled
2 Tbsp cold pressed extra virgin olive, flax or hemp oil

Drink first thing in the morning. Start adding the ingredients listed above one at a time while blending. Add olive oil last. Blend, approximately 1–2 minutes, until smooth. More water may be added if it is too thick. If you have a known sensitivity to oranges use 2 grapefruits instead. Personally I prefer it unstrained and then it is like a smoothie.

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Screen Shot 2015-04-11 at 11.35.50 PM1 fresh coconut and meat

1 cup almonds

4 mejdool dates or sweetener of choice

1 cup ripe mango, blueberries or raspberries (optional)

1 tsp vanilla

4 TBSP chia seeds

2 TBSP unsweetened shredded coconut if you want lots of texture

Soak almonds overnight in two cups of pure water. Soak the chia seeds overnight in a separate pint size jar with a lid. Fill the jar with water and shake well a few times. Drain the almonds and blend with 1 cup water and the dates or sweetener of choice. Add the fresh coconut, the meat of the coconut and the fresh fruit and blend more. Do not put the chia seeds in the blender. Put the almond and coconut smoothie in a covered bowl with the chia seeds. Stir well, Cover and refrigerate overnight or at least 5-6 hours. Serve chilled. Yields 4 servings. Will keep for 4 days in the fridge

Screen Shot 2015-04-11 at 11.30.40 PMVata pacifying and very nurturing

Soak 1/4 cup raw sesame seeds in 1 cup pure water overnight

In the morning, strain the seeds.
Blend the seeds in the blender or food processor with 2 cups pure water and one large date.

Optional spices:

Dash of kelp, cinnamon or nutmeg

Keeps refrigerated for 4 days.

Sesame seeds are high in calcium and they build all the tissues (dhatus) in the body.

To make this even more replenishing for ojas and building (if needing to gain weight or muscle mass) add 1 TBSP of ghee before blending and blend really well.

 

This beverage can be made with any seed or nut also.

Screen Shot 2015-04-11 at 11.37.40 PM2 small bunches of lacinato kale aka dinosaur kale

This can be made with curly kale but I really prefer lacinato kale

Chop kale super fine meaning into very small little pieces about ¼”

I like the stalk in but you could slice it out if you prefer softer pieces

Mix together marinade:

1 large lemon squeezed and seeds removed

1/3 cup cold pressed olive oil

1/3 cup braggs liquid aminos

Marinade is 1part lemon:1 part olive oil:1 part Braggs

Pour marinade over salad and mix together well with salad tongs or your hands

Lightly toast in a dry skillet:

1/3 cup sesame seeds

1/3 cup hemp seeds or sunflower seeds

1/3 cup pumpkin seeds

Pour seeds over the salad and serve

Chew well and talk as little as necessary to digest this incredibly yummy salad that I have adapted after Kelli served it to me from Esalen, Big Surr, CA

Yields 4 large salads

Keeps for 24 hours in the fridge marinated even.

Bon Appetit

golden milkCLASSIC GOLDEN MILK

TURMERIC
Turmeric is a perennial grown throughout the tropical parts of Asia. It favors a warm and humid climate. Its strong yellow color signifies its use as a liver herb that is good at drying damp and moving stagnation in the blood. It increases the flow of blood through the hepatic system and increases bile output which helps to dissolve and prevent gallstones. Traditionally considered a blood purifier and is often used for beautifying the skin and clearing toxaemia; eczema, urticaria, psoriasis and acne. It is also good for the eyes; a wash is used in conjunctivitis and styes. Ayurveda loves turmeric for its anti-inflammatory, antibiotic and antioxidant properties. Curcumin (the active ingredient in Turmeric) reduces inflammation. It is used for dermatitis, rheumatoid arthritis, osteoarthritis. It moves problems out of the gut, enkindles digestive fire, destroys intestinal infections and mucus conditions. Traditionally used in diabetes to clear ama (toxins) and excess fat tissue. It scrapes toxins and accumulations from the channels which helps to remove coagulation in the blood (heart) and gyneacological organs. Turmeric is an excellent antibiotic useful in fevers, sore throat and septicaemaia. (Gargle: 1/2 tsp turmeric powder, 1 tsp sea salt, 4-6 oz. warm water). Scientific studies have shown that turmeric can help prevent and or ease arthritis, heart disease, certain cancers and Alzheimer's disease. (Sebastion Pole)
HOW TO TAKE:
2 ounces of aloe vera juice with ½ tsp turmeric powder twice daily
or make a
TURMERIC PASTE
Mix 1/4 cup of turmeric powder to 1 cup of pure water and simmer in a saucepan, stirring constantly, until a thick paste is formed. Store in an air-tight container and refrigerate for 7-14 days. Dip a clean spoon in and eat one tsp per day increasing dosage to 1 TBSP per day. Follow with warm water or tea or mix in warm water, tea, milk or aloe vera juice (use aloe if you have high Pitta and turmeric is causing loose stool or other high heat symptoms).
GOLDEN MILK
After the paste is made, mix together 1 cup of Milk (soy, almond, rice or dairy), 1 tsp of almond oil or any vegetable oil, 1 tsp of turmeric paste and stir on low heat. Bring the cow milk to the boiling point. No need to bring rice, soy or almond milk to a boil; just heat and serve. Take off heat, add honey to taste and enjoy. If desired, this golden milk may be blended in a blender with ½ tsp ghee to make a beautiful foamy drink. This drink is especially beneficial for stiff joints and is a source of lubrication for the system.

Turmeric will settle your stomach, the warm milk with make you

Sesame seed milk for balancing Vata and Kapha. Sesame seeds are warming but if u blend with a fresh coconut and sweet medjool dates, the milk becomes neutral.

brown rice cereal with almonds and raisins 1VP-K=

3/4 cup basmati rice or quinoa
2 quarts of soy milk or water
1 tsp vanilla
1/2 cup raisins (optional)
1/2 cup coconut (optional)
1/2 tsp cinnamon
1/4 tsp nutmeg (optional)
2 cloves
4 cardamom pods (optional)
Honey or maple syrup to tastePlace grain, raisins, coconut, vanilla and milk of choice in a saucepan. Simmer on low for one hour or until liquid is absorbed. Stir frequently. After you take off the heat add honey to taste. Add additional milk if necessary to obtain the desired consistency. Yield 4 servings.

Rice pudding aka as kir pronounced keer is generally made with milk. If you want to make this using quinoa or buckwheat I recommend you use water to cook the grain in and also add more seeds and nuts: walnuts, pumpkin, sunflower, hemp, sesame, almonds.
oatmealPrep time: about 15 minutes
-Vata, -Pitta, moderately +Kapha
2/3 cup dry oats, (regular preferred to instant)
2 cups water
¼ cup raisins, chopped apple, or shredded coconut (also pear, berries, goji berries, peaches)
¾ tsp. of cardamom powder
½ tsp fennel powder
¼ to ½ tsp grated fresh ginger
¼ tsp cinnamon powder, or a dash in summer
2 tbsp ghee or coconut oil
Pinch of sea or rock salt
Melt oil in saucepan on medium heat. When a splash of water, added to the ghee sizzles, add the fresh ginger. Once ginger begins to brown, add fennel, cardamom, and cinnamon powders. After a minute or two, add oats and coat in mixture. Add raisins, water, and salt and bring to boil. Cover and cook on low until done, about 10 minutes.
Can be served with a dollop of milk (cow, coconut, or nut),
and sweetened with maple syrup or fresh raw honey.
Bon appétit!
You can also try toasting the shredded coconut in the oil at the beginning---yummy!
ABOUT OATS
"Oats are sweet, warm, heavy, and moist, with a touch of astringency.
Cooked in water, they balance Vata and Pitta." They are also a mild nervine sedative, helping to calm aggravated Vata and Pitta
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