Recipes

Black Bean Chili

Ingredients:

1 large onion, chopped
1 carrot, peeled and diced
2 stalks celery, diced
1 large red bell pepper, seeded and diced
1 medium zucchini, diced
½ jalapeño, seeded and minced
2 cloves garlic, minced
8 ounces brown crimini mushrooms or shiitakes, sliced
1 large tomato, diced
1 can black beans, drained and rinsed or one cup cooked dried beans
1 tsp dried thyme
1 TBSP chili powder
1 tsp ground cumin
2 cups water or stockSalt and freshly ground black pepper to taste
2 TBSP balsamic vinegar
½ cup cilantro, lightly chopped
ghee or olive oil (optional)

Procedure:

In a large saucepan, water sauté the onions until they become translucent. Add the carrots and cook for 2 minutes (add small amounts of water as necessary to keep ingredients from sticking to the pan). Add the celery and cook for one more minute. Now add the bell pepper, zucchini, jalapeño, garlic, and mushrooms. Cook over medium heat until the mushrooms are tender. Add the tomatoes, black beans, thyme, chili, cumin, and water or stock. Bring to a boil then reduce to a simmer for 20 minutes. Add salt and pepper to taste. Finish with balsamic vinegar. Garnish with the cilantro.

PK-V+

Nori Chips

Ingredients:

3 cups Brazil Nuts
1 TBSP Turmeric
2 TBSP Maca Powder
1 ½ TBSP Celtic Sea Salt
3 Cloves Garlic
1 cup Water
¾ cup Lemon Juice
2.0 oz. Raw Nori Sheets, cut into small squares

Procedure:

Soak brazil nuts overnight in cold water. Discard soaking water and add brazil nuts and 1 cup of water to a blender or food proccesser. Blend until smooth. Add all other ingredients and blend again. Place nori sheets on dehydrator racks and place a dollop of brazil nut mixture on each one. Dehydrate at 115 degrees for 24 hours.

Light Spring Pea Soup

Ingredients:

1 large onion chopped
16 ounces peas
4 cups water
2/3 cup fresh mint, chopped
1 tsp Celtic Sea Salt or ½ tsp umeboshi vinegar to taste
½ tsp freshly ground black pepper
2-3 green onions, chopped
8 ounces shiitake mushrooms (good for the kidneys and adrenals)
½ TBSP umeboshi plum vinegar
1 TBSP coconut oil

Procedure:

In a soup pot cook the onions over medium heat until they are limp and just begging to brown. Add a few drops of liquid as necessary if the pan gets dry. Add the peas, water and mint. Bring to a boil, cover, reduce heat to maintain a simmer and cook 3-5 minutes. In a frying pan or wok, spread out the mushrooms and cook over medium heat, without turning for 4-5 minutes. Sprinkle the mushooms with ume vinegar, stir and continue cooking for a few minutes more until browned. Blend the peas with an immersion blender right in the pot. Alternately transfer the peas to a blender and process until smooth with the coconut oil. Garnish with green onions and mushrooms.

This soup could be made RAW with fresh peas.

This recipe is an anomaly for my reputation because it is using frozen peas. It is just so hard to get fresh peas. Yes fresh is always more ideal and healthier for you yet fresh peas have a very short season and make this soup prohibitive. Frozen food is aggravating for Vata and is a little hard on digestion for all doshas. Yields one quart of soup.

This is actually a super yummy recipe. Hard to believe cause I hated cooked peas as a kid. I would feed them to the dog under the table along with the pickled beets my mom loved so much.

Pitta pacifying soup = cooling soup.

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.

Faux Mashed Potatoes

Ingredients:

3 onions, chopped 1 cup millet, washed 3/4 head cauliflower, chopped 2 cloves garlic 1 tsp celtic sea salt 2 1/2 cups water in a saucepan or 1 1/4 cups water in a pressure cooker 1/4 cup ghee or olive oil

Procedure:

Place onions, millet, cauliflower, garlic, salt, and water in a pressure cooker. Bring to pressure, reduce heat, and cook for 15 minutes (gas stove). The cooking time will depend on if you are cooking on gas or electric so bring the cooker to pressure, and then, turn it off and check it to make sure it is not burning on the bottom. If using a saucepan, bring to a boil then simmer on the lowest temperature possible and cover with a tight fitting lid. Cook for 30 minutes or until all the water is absorbed watching to ensure it is not being scorched on the bottom of the pan. After 20 minutes of cooking, slide a knife down the edge of the pot to ensure the water has not boiled dry. Do not stir while cooking, but watch that all of the millet is cooked and there are no more little balls of millet on the top. Add more water as necessary so that all of the millet balls have broken open. This dish cooks more thoroughly in a pressure cooker. After it is cooked, stir in the ghee or olive oil (optional). Amazing comfort food; just like mashed potatoes.

 

Tempeh with Miso Tahini Sauce

When people tell me they don’t like soy I wonder if they would change their mind after this recipe. Tempeh is fermented soybeans and easier to digest than tofu. Soy is a great source of plant based protein and a phytoestrogen. 

Ingredients:

1 Tbsp miso
1 Tbsp tahini
1 Tbsp ghee or olive oil
1/2 lemon squeezed
1/2 cup water
1 package tempeh, 8 oz
2 Tbsp Bragg Liquid Aminos or Tamari wheat free

Procedure:

Blend miso, tahini and lemon with a mortar and pestle or in the blender. Cut tempeh into strips or into squares and then down the middle to make them thinner. Simmer the tempeh in a cast iron skillet with water and ghee or olive oil and Braggs till the water is absorbed. Then turn off heat and add the miso sauce. Miso has beneficial enzymes which get destroyed at high temperatures. Serve on a bed of rice or over vegetables. 
Yields 2-3 servings

Choco Maca Macaroons

Ingredients:

3 cups shredded coconut 1 1/2 cups raw cacao powder 3/4 cup maple syrup 1/3 cup coconut butter (melted) 1 tsp vanilla 1 tsp finely ground sea salt 1 Tbsp maca powder (optional)

Procedure:

Mix all ingredients except coconut oil in a bowl or food processor. Do not over blend. Melt coconut oil in dehydrator or over a bowl of hot water or on the stove. Stir in the melted oil with a spatula by hand. Portion out macaroons with 1 ounce ice cream scoop and dehydrate at 115 for 24 hours. After dehydrating let sit outside of dehydrator to crisp before bagging (4 – 8 hrs). If you do not have a dehydrator then you can freeze or refrigerate the macaroons and eat directly from the fridge or freezer. YUM yum yum. Yield 18-20 macaroons.  

Classic Golden Milk

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 cow's 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.  

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.

Ghee

Oh the amazing wondrous Ghee!!!! (clarified butter which is butter with the milk solids and water removed) to build healthy rasa (blood plasma). Ghee moistens joints and connective tissue, is rich in Vitamin A and antioxidants and fights the harmful effects of free radicals which often lead to premature aging. Ghee is a great carrier of vital nutrients deep into the tissues and enhances digestion. Ghee is a vehicle for anti-inflammatory medicines such as turmeric. Helpful for RA and osteo-arthritis, improves memory and enhances the quality and quantity of semen and ojas. Ghee contains no hydrogenated oil or transfatty acids. Ghee has a very high burning point, but a low melting point so it stays viscous in the body in all circumstances.

Ingredients:

1 pound unsalted butter

Procedure:

In a heavy saucepan, melt butter over medium heat. Continue to cook at medium low heat. If on a gas stove you must watch it very acutely. It can burn when the heat is too high or it cooks too long so KEEP AN EYE ON IT. Do not cover the pot ~ it is important to boil the water out. The butter will bubble and make bubbling sounds.  The ghee will begin to smell like popcorn. Whitish curds will form and separate from the clear ghee. When the whitish curds turn a light tan color and the ghee is clear without specks the ghee is ready. Quickly take it off the heat before it burns, which it can do easily. Cool slightly. Pour ghee through a fine mesh strainer into a clean dry container. Ghee can be kept on the kitchen counter. It does not need refrigeration. Do not ladle out the ghee with a wet spoon or allow any water or food particles to get into the container as this will create conditions for bacteria to grow such as mold which spoils the ghee. If you do not cook ghee until it is clear, then the water and milk solids have not been eliminated and the butter has not been clarified and it can spoil. If you pour the ghee into a glass jar and it is not clear (milk solids are floating around) then you need to cook it longer. Enjoy on toast, on kitcheree, on rice, cooking with it and even applied in nostrils to keep the nasal passages lubricated during the long winter months.  

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.  

Nut Milk

Ingredients:

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

Procedure:

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.  

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

Ingredients:

1 butternut squash 2 large onions 2 stalks of celery 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.

Liver Flush

To cleanse and support the liver and gall bladder

Drink first thing in the morning. 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

Ingredients:

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

Procedure:

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.  

Coconut Chia Seed Pudding

Ingredients:

1 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

Procedure:

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.  

Sesame Seed Milk

Vata pacifying and very nurturing

Procedure:

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.  

Kale Salad

Ingredients:

2 small bunches kale (This can be made with curly kale but I really prefer lacinato kale aka dinosaur kale)

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)

Garnish:

1/3 cup sesame seeds 1/3 cup hemp seeds or sunflower seeds 1/3 cup pumpkin seeds

Procedure:

Chop the kale super fine meaning into very small pieces about ¼” (I like the stalk, but you could slice it out if you prefer softer pieces). Mix together the lemon, olive oil, and Braggs and pour over the kale. Toss well with salad tongs or your hands. For the garnish, lightly toast the seeds in a dry skillet. Sprinkle the 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 in Esalen, Big Surr, CA Yields 4 large salads Keeps for 24 hours in the fridge marinated even. Bon Appetit  

Perfect Tridoshic Breakfast Cereal

VPK= tridoshic

Ingredients:

1/4 cup quinoa 1 cup water 1 apple diced 1 banana, sliced (kapha can omit banana) 1/2 tsp vanilla 1 tsp turmeric paste 1 tsp fresh grated ginger 1/4 cup coconut & raisins (optional) 1/4 cup sunflower seeds 1 tsp cardamom crushed pods or ½ tsp powder 1/2 tsp cinnamon &/or nutmeg

Procedure:

Cook quinoa, coconut, vanilla, fruit and spices and 1cup water in a saucepan. Simmer on low for ten minutes. Stir frequently. After you take off the heat add a splash of almond or soy milk. Yields 2 servings  

Spiced Up Oatmeal

-Vata, -Pitta, moderately +Kapha

Prep time: about 15 minutes

Ingredients:

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

Procedure:

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.