Creamie Greenie Soup
Are you so “over” the Green Smoothie fad with raw Kale?
Then, this recipe is for you!
Green Smoothies with raw vegetables go against basic guidelines of Ayurveda – and are particularly Vata Dosha aggravating.
1 medium Zucchini or Yellow Crooked Neck Squash
Medium pile of fresh baby Greens – ie: Chard, Kale, or Spinach
1 cup water
¼ tsp salt
Few sprinkles of black pepper
1 TBSP Olive Oil
Chop the squash into small piece s and place in a medium sauce pan in the 1 cup of water. Add the Salt and Pepper.
Bring the pot to a boil and then turn down to a simmer. After 3 minutes, place the baby greens in the pot along with the olive oil. Continue to cook for another 10 minutes or until the vegetables are cooked.
Remove from the heat and blend with a hand blender until a smooth consistency.
Add the lemon juice and then serve.
This soup is suitable for all body types and especially balancing to Pitta Dosha.
Read my upcoming article on the perils of Green Smoothies in our next newsletter.
Red Lentil Kitchari with Butternut Squash
2 cups Water
2/3 cup Red Lentils – washed and drained
1/3 cup White Basmati Rice – washed and drained
1/2 tsp No Chicken Bouillon (optional)
1/2 tsp salt
1/8 tsp Hing (optional)
1/2 tsp grated fresh ginger
1/4 cup Golden Raisins
3/4 cup Butternut Squash – chopped into 1/2 inch cubes
1 1/2 tsp Pitta Spicing Blend (or other curry powder)
2 TBSP Shredded Coconut
Place all of the ingredients in the water in a medium sized pot and bring to a boil. Reduce to a simmer and cook approximately 45 minutes. You may use more water if you prefer to have this to be a soupier consistency.
Sprinkle with lime or lemon juice after you have removed it from the heat.
Serves approximately 2 to 3
This Kitchari contains 5 of the Ayurvedic Six Tastes. When we add a green vegetable, we then have a delicious meal with all Six Tastes.
Chia Seed / Coconut Smoothie
4 – 5 oz Coconut Milk (Silk)
4 – 5 oz Soy Milk (Silk) or Almond Milk
2 TBSP Chia Seeds
1 Ripe Banana
2 – 3 Clementines
1 Ripe Pear
Optional – Blue Berries or a combination of berries
Optional – 2 TBSP Protein Powder
Optional – 1 TBSP Pecan Butter
Soak the Chia Seeds in the Milks approximately 4 – 8 hours – may be left on the counter.
Put all of the ingredients in the Blender or Vita Mix and blend well. If using frozen berries, be sure to blend until at least room temperature or slightly warm.
Serves 1 – 2
This Smoothie recipe is suitable for all 3 Doshas. Chia Seeds are an excellent source of Omega 3’s, protein, and anti-oxidants. The word Chia means strength – and with being packed with all of the super nutrients in these tiny seeds, we can see why they have been given this name. They are known for being an energy booster – assisting in maintaining proper blood sugar levels, thereby stabilizing energy. The nutrients in Chia Seeds is also known to facilitate hair growth.
Quinoa Kitchari – Pitta Balancing Recipe
Delicious, high protein, easy to digest Kitchari. You can easily put this recipe together and be sitting down to enjoy it within the hour! Traditionally, Kitchari is made with Split Moong Dahl (split mung beans) and white Basmati Rice. In this modern version, I have substituted the ancient grain, Quinoa for the Rice.
1/2 cup Split Moong Dahl – rinsed & soaked over night
1/2 cup Quinoa – rinsed
2 cups water
1 1/2 tsp Almond or Olive Oil
1 tsp Pitta Spicing Blend (Shaktiveda Herbal)
1 TBSP Shredded Coconut
1/2 tsp fresh Ginger – grated or chopped
1 tsp No Chicken Bouillon (Better Than Bouillon Brand)
1/4 tsp Sea Salt
1 medium Sweet Potato, Carrot, or Yam – diced
8 – 10 Asparagus Stalks – cut (May substitute Green Beans)
1/2 Lemon, juiced
Fresh Sweet Basil – chopped
Fresh Cilantro – chopped
Serves 3 people (or 2 as a one pot meal)
Rinse the Moong Dahl and soak over night (or at least for several hours) as this assists the beans in being more digestible.
To cook, use a medium sized pot with a lid. I prefer using an enamel coated cast iron pot (Le Creuset) as it allows for even distribution of the heat, but any pot will do.
Begin with putting the oil in the pot, turn on the heat, and then add the next 3 ingredients: Pitta Spicing Blend, Shredded Coconut, and the fresh Ginger. Stir and lightly saute the spices for several minutes on a medium heat – do not allow the coconut to become brown.
Add the strained Moong Dahl and the Quinoa, stir and allow to lightly saute with the spices for 1 to 2 minutes.
Add the water, No Chicken Bouillon, and Sea Salt – bring to a boil, then lower the heat to a simmer. After 5 minutes, add the diced sweet potato, Carrot, or yam. In 15 more minutes, or about 1/2 way through cooking, add the cut Asparagus (or Green Beans).
Total Cooking Time: approximately 45 minutes – or until the dish is the consistency of cooked Rice and you no longer see any water in the pot. Some people prefer a more liquid Kitchari – in this case, you would begin with more water.
Before eating, squeeze fresh lemon juice and sprinkle some chopped fresh Basil or fresh Cilantro if desired.
This recipe contains all 6 Tastes. According to Ayurveda, having all 6 Tastes at lunch and dinner allows your body to be more easily satisfied and allows the cells to assimilate the nutrients in a more complete manner. Many times when one does not feel satiated or satisfied after a meal it may be due to not having each of the 6 Tastes at that meal. Watch our YouTube video on 6 Tastes for more information.
This recipe is TriDoshic – this means that this recipe is suitable for the 3 Ayurveda Body Types – Vata, Pitta, or Kapha.
The spices and the Asparagus in this recipe makes it Pitta pacifying. The underlying basics of Kitchari makes it a dish that is wonderfully balancing to Vata Dosha – and in particularly to Apana Vata (the downward moving Vata in the lower abdominal area responsible for having a good bowel movement and releasing toxins in the body).
Walnut Coconut Spread-with Omega 3
Eating healthy and getting enough Omega 3 in your diet does not have to be difficult! Try this delicious and easy to make walnut coconut spread – completely ready in just a few minutes!! Most everyone loves the flavor of walnuts with cinnamon (a hot bowl of oatmeal with cinnamon & walnuts, or a cinnamon bun with walnuts). Now, you can have this delightful combination in an easy to use spread.
3 cups Lightly Roasted Walnuts
1/4 cup Coconut Sugar
1/8 – 1/4 tsp Salt
1/2 tsp Cinnamon
To roast the walnuts: Pre-heat the oven to 350 Degrees. Place 3 cups of walnuts on a baking sheet – no need to oil the sheet. Roast for 8 minutes. Let cool for approximately 5 minutes.
The foundation of Walnut Coconut Spread is walnut butter. You will be amazed at how quickly your walnuts will turn into butter – within seconds!
In the food processor with the S blade: Put the warm walnuts (this is going to be fast – so, be sure to not overly blend – watch the time!) turn on the machine for approximately 20 seconds – the walnuts will now be finely ground.
Open the lid and scrape down the sides with a rubber spatula. Blend again for another 15 to 20 seconds and watch as it turns into a thick paste.
Remove the lid another time and add in the salt, cinnamon, and coconut sugar – and blend for approximately 20 to 30 seconds or until you have a smooth consistency. If you would like a thicker spread, then blend for less time.
This delightful spread is delicious on toast, in hot cereal, on apple slices, or stuffed in a medhool date – be creative and explore the possibilities.
Ayurvedic info: Walnuts are basically a TriDoshic food – being balancing to all three Doshas. The predominant taste is sweet and astringent. This spread, with the coconut sugar, is particularly beneficial to Pitta Dosha – but all 3 Body Types can certainly enjoy![box] Mega nutrients in a little nut!
Walnuts rate the highest source of Omega 3 compared to other nuts. Omega 3 Fatty Acids have become a hot topic over the last few years. Is your diet rich in them? Have you resorted to taking Fish Oil for your daily dose? (This may not be a comfortable option, especially if you are vegetarian or if you are concerned about the contaminated fish supply.)
Many of you have heard that it is important to have the correct ratio between Omega 6 and Omega 3 Fatty Acids. Sounds complicated. It is actually quite easy. If you eat a diet with a wide range of vegetables, vegetable oils, whole grains, nuts, and seeds – you are probably getting your needed dose of Omega 6 – especially if you eat dairy and eggs. In fact, it is actually damaging to your body to eat too many Omega 6. This is where Omega 3 comes into play. If you put your attention on several good sources for Omega 3 in your diet, then you do not need to worry about the ratio – you will have a good ratio. Eating Walnuts, along with Flax, Chia, or Hemp seeds on a regular basis can be simple to implement into your diet. Look for my other recipes for delicious methods![/box]