Fran's House of Ayurveda

RECIPE ~ Light and Lovely Lunch

2012-01-17T13:21:00.004-05:00

Back on track with a healthier diet, today I made a quick, easy, warm, fresh made lunch that I'm sure to repeat!

1 small squash (I used acorn)
1 small tomato, diced
1/2 cucumber, diced
2 Tbsp chopped olives (I used kalamata)
flax oil
fresh lemon juice
sea salt and black pepper to taste
garnishes: choose from hemp seeds, sesame seeds, fresh herbs

Wash the squash then cut into quarters. Scoop out the seeds then cut quarters in half again. Place in a steamer and steam until cooked, around 20-30 minutes.

Place half the squash on one plate and half on another (I peeled my squash after cooking). Distribute the tomato, cucumber and olives over each plate of squash, then drizzle with flax oil and lemon juice to taste. Season lightly with salt and pepper, and add any garnish you like.

So yummy and easy. Can also be a side dish to a rice pilaf, veggie kabobs, etc. I accompanied it with a ginger peppermint tea. Enjoy!

New Year Lentil Salad

2012-01-01T13:09:00.006-05:00

Happy new (calendar) year! I hear it's good luck to serve lentils on new year's, probably to usher in a year of plenty. I like the story, so for New Year's Eve I made this easy and delicious brown lentil salad.

1 can (2 cups) cooked brown lentils, rinsed
1 ripe tomato, diced small
2 cloves garlic, minced small
1/2 cup parsley, minced
1/4 red onion, finely sliced
juice of half a lemon
2 Tbsp extra virgin olive oil
sea salt and pepper to taste
1/4 tsp ground cumin

First place the sliced onions in a colander and sprinkle generously with salt, about 1 Tbsp. Let sit for 10 minutes.

In a large bowl, place the rinsed lentils, tomato, garlic and parsley. Stir together then stir in lemon juice and olive oil. Season with salt, pepper and cumin.

Rub the onions together with your hand to squeeze out the pungent juices, then rinse well under hot water. Stir into the rest of the lentil salad.

Serve as a side dish, or with rice or other salads. We served ours with stuffed avocadoes on a bed of lettuce leaves! Enjoy and happy new year!

RECIPE ~ Mess o' Greens

2011-06-01T21:31:00.003-04:00

Greens are a favourite in our home (well, not so much for the 2-year-old) and we regularly crave a mess o' sauteed greens! Here's my recipe.

1 large bunch rapini*
4 cloves garlic, chopped
3 Tbsp extra virgin olive oil
1/2 tsp smoked paprika
sea salt and fresh pepper
hemp seeds

Wash the rapini. Cut off the stem tips and discard. Then cut off the whole stem and keep separate from the leaves.

Heat a large cast iron pan and add the tips with a little water. Cover and let steam cook 5 minutes, til half softened. Then add all the leaves plus a splash of water, cover and let steam cook 5 minutes longer. When all the water has gone, sprinkle with garlic and drizzle the whole mess with olive oil, stirring well over medium-high heat. Season with paprika, salt and pepper. Sauté until fully wilted and a little browned here and there. Sprinkle with hemp seeds.

Serves 2-4. Delicious on the side with rice dishes or pastas.

*If rapini is unavailable you can substitute with a bunch of kale. Wash thoroughly to get the grit out, and chop leaves and stems coarsely.

FOR INDIVIDUAL DOSHAS
VATAS are best off thoroughly cooking the greens and using ghee. PITTAS are fine but don't use too much salt, pepper and paprika. For KAPHAS, reduce oil and salt to a minimum.

RECIPE ~ Granola!

2011-05-03T12:12:00.007-04:00

I will never again buy store-bought granola! I finally made my own after procrastinating for years, and am so happy that I got around to it at last. This granola is soft, tasty, fresh, healthy, and has only the ingredients I choose!

3 cups large flake organic oatmeal
1/2 cup flax meal
1/2 cup unsweetened coconut
1/2 cup slivered almonds
1/2 cup raisins or dried cranberries
1/2 cup chopped prunes
1/4 cup sunflower oil
1/4 cup maple syrup
1/4 tsp salt
1/4 tsp cinnamon

In a large bowl, combine oatmeal, flax, coconut, almonds and cinnamon. In a measuring cup, stir together the oil, maple syrup, and salt. Blend this mixture into the oatmeal mixture and combine really well using two spoons.

Spread mixture out on a large baking sheet and bake at 350F for 10 minutes. Remove from the oven and stir it up, incorporating the prunes and raisins or cranberries. Place back in the oven and bake for 10 minutes longer. Remove and let cool completely before storing in an air-tight container. Yum!

* FOR INDIVIDUAL DOSHAS
Granola is drying for VATAS so consume soaked in hot milk. Because maple syrup is cooling, this granola is great for PITTAS. For KAPHAS, replace almonds with sunflower or pumpkin seeds, and reduce oil to 2 Tbsp or omit altogether, and as with Vatas consume with warm/spiced milk or as a dry snack.

RECIPE ~ Brown Rice Pudding

2009-06-18T16:51:00.000-04:00

I've always loved a cool and creamy rice pudding, but wanted to indulge in a healthier version like this one!

1/2 cup short grain brown rice
1 1/2 cups water
4 cups unsweetened almond milk
1 cinnamon stick
5 green cardamom pods
2 Tbsp raisins
1/2 tsp ground cardamom
2 Tbsp or more to taste of brown rice syrup
or other sweetener (sucanat, agave nectar, etc)
1 Tbsp ghee

Cook the rice in the water for 20 minutes or until the rice has begun to soften. Strain. In a large pot, bring to a boil the almond milk with the cardamom pods and cinnamon, over medium heat. Add the parboiled brown rice and the raisins and boil for 30-40 minutes until thick and soft. Remove cardamom pods and add powdered cardamom and syrup, and continue cooking 5-10 minutes longer. If it's too thick, add more milk; the consistency should be creamy but not gloopy (will thicken a bit more as it cools, as well). Stir in ghee and remove from heat. Serve with a sprinkling of cinnamon sugar.

CINNAMON SUGAR
Combine 1/2 tsp ground cinnamon with 3 to 4 tablespoons of organic cane sugar.

* FOR INDIVIDUAL DOSHAS
A great treat for VATAS and PITTAS though KAPHAS should minimize the use of sweeteners (omit cinnamon sugar, just sprinkle with cinnamon or cardamom powder) and could replace the brown rice with millet or quinoa.

RECIPE ~ Brazilian Peanut Stew

2009-05-20T07:20:00.000-04:00

Many years ago, maybe even over a decade, a friend of mine passed on this recipe. Admittedly this is not a very Ayurvedic recipe, but it does make a rich, warm, hearty stew that is great as a thick soup served with fresh crunchy bread, or over a bowl of rice. Try it on a cool or damp day to warm up inside!

1 28 oz can of tomatoes
1 Tbsp coconut oil (or olive oil)
1 tsp smoked paprika
2 small hot dried chilis (optional)
1 large chopped onion
4 cloves of garlic
1/4 tsp ground cinnamon
1 Tbsp fresh ginger, grated
dash of ground nutmeg or allspice
sea salt and fresh ground pepper to taste

1 cup water or vegetable broth
1 cup coconut milk
1/2 cup peanut butter
1 can black beans
1 can or 1 cup corn kernels
1 cup of peanuts

If serving over rice, rinse and prepare. Goes best with brown rice. Meanwhile:

In a large pot, heat tomatoes and add paprika, onion, garlic, spices and water or vegetable broth. Simmer over med-high heat, stirring occasionally for 15-20 minutes.

Blend the peanut butter into the stew, add the milk, stirring to incorporate completely. Add cooked beans and corn, stir. Add water or more stock, if necessary, to obtain desired consistency. Taste and adjust seasonings. Simmer another 15 mins. Serve in a bowl with corn bread or over rice, with a generous sprinkling of nuts.

* FOR INDIVIDUAL DOSHAS
NOTE: Tomatoes and peanuts are considered rajasic so this dish is not for frequent consumption if you're trying to have a diet that's easy on the spirit!
VATAS this is a good Vata dish but replace black beans with mung beans and corn with peas
PITTAS not recommended for Pittas because, although black beans and corn are Pitta-friendly foods, almost none of the other ingredients are good for Pittas
KAPHAS the peanut butter makes the fat content too high for Kaphas, however you could substitute it for just a few tablespoons of almond or pumpkin seed butter and replace coconut milk with soy milk

RECIPE ~ Honey Tahini Cookies

2009-03-25T16:03:00.000-04:00

A few years ago I used to be the "cookie lady" at my neighbourhood yoga studio, where each week I'd bring in a different snack for the yogis going to their classes, and this was one of the recipes I came up with that was wheat free, dairy-free, egg-free, and packed with energy and natural, earthy sweetness... just right for before or after a nice yoga class, and very warming during the cool damp spring season.

1 cup tahini
1 cup honey
1 tsp vanilla extract
1 tsp ground cinnamon
1/2 cup raisins or prunes, roughly chopped, and soaked & drained
3 cups quick cooking oats, coarsely processed
1 cup chopped walnuts, sesame seeds, sunflower seeds, or mixture

Preheat the oven to 350 F. Grease cookie sheets.

In a medium bowl, stir together the tahini, honey, vanilla, cinnamon and soaked dried fruit. Mix in nuts/seeds and oats until well blended. For drop cookies (pictured above), drop by teaspoonfuls onto the prepared cookie sheets. For smoother texture, wet hands and form into balls the size of a golf ball and flatten lightly with wet fingers.

Bake for 10 minutes in the preheated oven, or until edges are slightly brown. Cool on the baking sheet for a few minutes before removing to wire racks to cool completely. Makes about 4 dozen (2 large cookie sheets).

NOTE: Ayurveda does not recommend cooking with or heating honey, as it should remain raw and unpasteurized for full health benefits. To follow ayurvedic principles, it can be substituted with other liquid sweeteners like agave nectar (K), brown rice syrup (V & P) or maple syrup (V & P).

* FOR INDIVIDUAL DOSHAS
VATAS because baked oats are drying, consume in moderation with a drink like hot milky chai
PITTAS because baked oats are heating, consume with a drink like cool peppermint tea; choose sunflower seeds
KAPHAS because of the oily quality of the tahini, consume in moderation; choose sunflower seeds

RECIPE ~ Orange Zucchini Muffins with Walnuts & Carob Chips

2009-03-12T11:47:00.000-04:00

A sweet and healthy treat with a medley of flavours and energizing ingredients.

2 cups flour
1 1/2 tsp alum-free baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
1/2 tsp ground nutmeg or allspice
1/2 tsp ground anise or fennel
~ ~ ~
1 egg
3/4 cup brown rice syrup
juice and grated rind of 1 orange
1/4 cup vegetable oil
1 tsp vanilla extract
1 cup grated zucchini (about 1 small zucchini)
1/2 cup applesauce (or 3/4 of an apple, grated)
1/2 cup walnuts pieces
1/2 cup naturally sweetened carob chips

In a small bowl, sift together flour, baking powder, soda, salt, and spices.

In a large bowl, beat egg until light and fluffy (for a vegan muffin, replace egg with 1/4 water mixed with 2 tsp ground flax). Add brown rice syrup, and continue beating until well blended. Stir in juice, grated rind, oil, vanilla, zucchini, applesauce, nuts and carob chips. Stir in sifted ingredients. Spoon batter into a lightly greased or lined muffin tin. You can also make a loaf, in which case pour into a greased 9 x 5 inch loaf pan.

Bake at 375F for 25 minutes, or until muffins test done. If making a loaf, bake 45 minutes or til done. Remove from pans, and cool. Makes 1 dozen muffins or 1 loaf.

FOR INDIVIDUAL DOSHAS
VATAS choose wheat, oat, rice and/or quinoa flours
PITTAS choose wheat, spelt, barley and/or oat flours; sweeten with maple syrup; replace walnuts with sunflower seeds
KAPHAS choose oat, barley, rye, and/or quinoa flour; reduce salt and oil by half; replace rice syrup with fruit juice concentrate; replace walnuts with sunflower seeds

RECIPE ~ Chilean Corn Casserole

2009-03-03T13:20:00.002-05:00

A traditional Chilean dish, this "Pastél de Choclo" is a family favourite. Here is my mother's vegetarian version, which omits the usual beef and chicken. Make lots, you'll want seconds!

5 bags of frozen organic corn kernels (1-pound bags), thawed
1 Tbsp each butter and vegetable shortening or olive oil
1 onion, minced
2 eggs
1/4 cup milk (cow's, soy or rice)
1 heaping Tbsp minced fresh basil or 1 tsp dried basil
sea salt to taste
sugar for browning

Using a blender or food processor, puree the corn in batches until blended but leaving a rough texture, like chunky oatmeal. (Do not overprocess into a smooth paste.)

In a large pot, fry the onion in the shortening and butter until soft. Add the blended corn and cook over medium heat, stirring constantly to avoid sticking. Cook for at least 30 minutes, until fully cooked. Stir in basil and salt and cook 10 more minutes.

In a small bowl, combine the eggs and milk then stir into the corn mixture. Immediately remove from the heat and mix well. Empty the corn mixture into a large casserole dish or deep earthen dish (must be oven proof) and dust the top with sugar, about 2 tablespoons. Place in the oven at 350F for about 15 minutes until the edges start to bubble. Change the heat to broil and cook just long enough to brown the top, about 5 minutes. Check to make sure it doesn't burn.

Remove from oven and allow to cool slightly, about 5 to 10 minutes. Serve with a plate of sliced tomatoes with minced onion and cilantro, seasoned with olive oil and salt. Serves 4.

* FOR INDIVIDUAL DOSHAS
VATAS although corn is not recommended for Vatas, the creamy consistency plus addition of basil help balance this dish for Vatas; serve with side-dish of vegetables well-cooked with ghee and spices
PITTAS a great Pitta dish; minimize onion, basil and salt; use fresh basil
KAPHAS a great Kapha dish; limit salt; choose soy milk

RECIPE ~ Mini Cinnamon Raisin Scones

2009-02-15T08:11:00.000-05:00

A nice little Italian restaurant in my neighbourhood, Il Gusto, makes a great brunch and they always serve it with a basket of mini scones. For our own homemade brunch this Sunday I thought I'd try to recreate those scones, but add a touch of healthfulness to them by using barley flour and organic butter plus almond milk.

1 1/2 cups flour (such as whole wheat, spelt, kamut or barley)
1 tsp baking powder
3 Tbsp sucanat sugar (or demerrera)
1/2 tsp cinnamon
pinch salt
3 Tbsp unsalted butter or ghee (use sunflower oil or margarine for vegan scones)
1/4 cup raisins
1 cup milk (almond, rice or cow's milk)

Ahead of time you may want to soak the raisins in some hot water; drain before using. (Recommended for Vatas.)

In a medium bowl, combine all the dry ingredients. Add the butter and crumble into the flour mixture with your fingers, then stir in raisins and milk. Take tablespoonfuls of batter and drop them onto a greased cookie sheet. Bake at 350F for 20 minutes. Serve fresh and hot!

Makes 1 dozen mini scones.

FOR INDIVIDUAL DOSHAS
VATAS choose wheat, brown rice or oat flour; increase cinnamon to 1 tsp; soak raisins; use any milk
PITTAS choose barley or wheat flour; reduce cinnamon to 1/4 tsp; use any milk
KAPHAS choose barley, buckwheat or millet flour; increase cinnamon to 1 tsp; reduce sugar and ghee by half; use almond milk

RECIPE ~ Collard Greens with Lentils

2009-02-04T10:25:00.000-05:00

I'm always looking for ways to incorporate more greens into my meals. This is a quick and yummy side dish that would go great with sesame encrusted tofu, stuffed zucchinis, open-faced veggie burgers, and so on.

olive oil
1 bunch collard greens, washed and chopped
1 red onion, sliced
2 cloves garlic, chopped
2 bay leaves
1/2 tsp smoked paprika (optional)
sea salt to taste
2 cups cooked lentils (I used canned, drained)

In a large pot on high heat, drizzle about 2 Tbsp olive oil. Add onions, garlic and bay leaves, and reduce heat to medium. Cook til onions are translucent, then add paprika and collards with another drizzle of olive oil. Continue cooking around 10 minutes til collards are soft, then add the lentils. Season with salt to taste while lentils heat through. Done!

Serves 3-4.

FOR INDIVIDUAL DOSHAS
VATAS replace collard greens with other leafy greens; use red lentils or black lentils
PITTAS minimize or omit onion, garlic and paprika
KAPHAS minimize use of oil and salt; use red lentils or chickpeas

Natural personal care products you can make yourself

2009-01-23T08:58:00.000-05:00

Walking into a drug store with about half of the space filled with chemical cosmetics of all kinds, always leaves me feeling frustrated at the insidious disconnect between humans (women in particular) and lack of nature in the products they put on their bodies and even in their bodies. So many "beauty" products are actually dangerous to people, as well as a terrible strain on the environment, not to mention the animals that get tested.

It is a refreshing switch to walk into a health food store to see products there that are none of these things. Nevertheless, mass-produced products require industrial methods to process and produce, and still use up huge amounts of resources (fresh water, energy, producing waste, shipping pollution, etc). So although it feels healthier to choose toiletries that try to support natural connections, I still find that making our own cleaners and beauty products is the most natural and sustainable way to take care of our outer layer.

Which is why I was thrilled to find this website which lists recipes to make your own mouthwash, tooth powder, baby powder, lip balm, moisturizing creams, and deodorants, plus a quick list of alternative to regular store-bought hair products and household cleaners! I've made for myself the spritz deodorant, as well as body powder, using my choice of essential oil scents.

Hope this inspires you to make some of your own toiletries!

Props for local vegan, wheat-free foodie!

2009-01-22T21:12:00.003-05:00

One of my inspirations for delicious (and often indulgent!) healthy vegan and wheat-free and unrefined, naturally sweetened food is Ricki of Diet, Dessert and Dogs (her three passions). This month Ricki is having a contest where the grand prize is chocolate and baked goods home-made by her. Check it out on her blog. While you're there, see some of her amazing recipes, and her brand new cookbook!

Pictured above are her ginger coconut cookies -- recipe on her website!

RECIPE ~ Warming Kichadi

2009-01-13T09:23:00.000-05:00

Several Ayurvedic cookbooks give an assortment of recipes for kichadi (or kitcharee). Depending on the ingredients, it's healing for one ailment or another, but the basis is always mung beans, rice, and digestive spices slow cooked into a soft stew. This one is good for stimulating digestion and circulation, and is particularly soothing on a chilly night.

1/2 cup basmati rice, washed
1/4 cup split mung beans, washed
6 cups water
1 Tbsp ghee*
1 tsp cumin seeds

2 Tbsp ghee
1 tsp each ground turmeric, coriander, cardamom, black pepper, cinnamon and sea salt
1/2 tsp each cumin and ground cloves
2 bay leaves
1 Tbsp fresh grated ginger
1/2 onion, chopped small
2 cloves garlic, minced
2 cups fresh chopped vegetables (carrots, zucchini, celery, green beans...)
2 cups fresh chopped greens (spinach, kale, chard...)

chopped fresh cilantro or parsley, drizzle of tahini or Bragg to garnish (optional)

In a large saucepan, heat 1 Tbsp ghee and add cumin seeds. Brown lightly, then add the rice and mung beans, stirring to coat. Add water, bring to a boil, cover and simmer for 45 minutes.

In a small skillet, heat 2 Tbsp ghee and add all dry spices plus bay leaves. Saute a few minutes, then stir in onion, garlic and ginger. Allow to combine a few minutes, then add to rice and mung along with the greens. Cover and cook 20 minutes longer. For a creamier stew, puree half the kichadi in a blender or with a hand-held. Serve garnished with herbs and/or a drizzle of tahini and/or a splash of Bragg or tamari, maybe even a squirt of lemon. Serves 3-4.

*NOTE: ghee is an ayurvedic dairy fat that is supposed to be healing and soothing for digestion and good for all doshas. For vegan diets, replace with olive or sunflower oil.

FOR INDIVIDUAL DOSHAS
VATAS choose from carrots, asparagus, zucchini, green beans, peas, spinach and squash
PITTAS choose from asparagus, celery, green beans, zucchini, any leafy greens and peas; omit cloves, reduce garlic and bay leaf to 1 each
KAPHAS choose any vegetables except squash and zucchini; garnish with herbs only

RECIPE ~ Fresh Ginger Cake

2009-01-01T11:18:00.002-05:00

I like to make a tea cake for my in-laws when we go over for a Sunday lunch, and this time I made Fresh Ginger Cake (recipe printed in the Toronto Star, originally from Classic Home Desserts by Richard Sax). The perfect treat after a meal since ginger is a great digestive.

2 & 1/2 cups all-purpose flour
1 tsp ground cinnamon
1/2 tsp each: ground cloves, freshly ground black pepper
1/2 cup each: molasses, sugar, unsweetened applesauce
2 large eggs, at room temperature
1 cup peanut or sunflower oil
2 tsp baking soda
1 cup boiling water
1/2 cup peeled fresh ginger, minced*

In large bowl, sift together flour, cinnamon, cloves and pepper (if you like extra ginger action, add 1/2 to 1 tsp ground ginger at this point). In another large bowl, mix molasses, sugar, eggs and oil with electric mixer at medium-high speed until well blended, about 2 minutes. Add flour mixture; mix at low speed just until blended. In small cup, stir baking soda into water; quickly add to batter along with minced ginger. Mix just until blended.

Pour batter into buttered and floured 9-1/2-inch springform pan, smoothing top. Bake in preheated 350F oven until toothpick inserted into centre comes out clean, about 1 hour. If top browns too quickly during baking, loosely cover with foil.

Cool 30 minutes on wire rack. Run knife around edge, then remove sides of pan. Makes 10 to 12 servings. Decorate with powdered icing sugar or a tangy lemon icing (courtesy of Anne S. from the Recipe Club!):

ANNE'S LEMON DRIZZLE
3/4 cup icing sugar
2 Tbsp fresh lemon juice
lemon zest

Combine icing sugar and lemon juice until a smooth paste is formed. Stir in zest (pictured here using both lemon and lime zest) and drizzle over cake.

*NOTE: It's important to mince the ginger, since grating it produces undesirable fibres.

FOR INDIVIDUAL DOSHAS
This cake contains almost exclusively Vata-friendly ingredients and is not recommended for Pittas or Kaphas. However, to make Pitta-friendly, reduce ginger to 2 Tbsp; and for Kaphas, use millet flour, replace molasses and sugar with date puree or fruit juice concentrate, and reduce oil to 1/4 cup while increasing applesauce to 1 cup.

RECIPE ~ Sugarless Fruitcake

2008-12-15T08:36:00.001-05:00

Before you say anything, this fruitcake is DELICIOUS. It's nothing like the dreaded holiday variety, but rather a moist, chewy, nutty, dense loaf with hints of citrus. Once again I have my mother to thank for this, as she scours all resources to find sugar-free, wheat-free treats to bake me! This one is from the sugar-free desserts collection of AllRecipes.com.

1 cup chopped golden raisins
1/2 tsp salt
1 1/2 cups chopped walnuts
1 cup chopped cranberries
1 cup unsweetened crushed pineapple
1/4 cup grated lemon peel
1 cup flaked coconut
1/3 cup orange juice
2 tsp Stevia powdered extract (a natural sweetener)
1 tsp nutmeg
1/2 tsp cardamon
1/2 tsp ground ginger
1 tsp baking soda
1 1/2 cups all-purpose flour (or oat or spelt)

In a medium bowl, mix stevia with orange juice and stir in chopped cranberries. Soak 1 hour, mixing often.

In a large bowl, mix raisins, nuts, coconut and lemon zest in the flour until well coated. Add cranberries and orange juice mixture. Sprinkle baking soda over mixture, and mix. Stir in spices. Fold in crushed pineapple. Pour batter into a greased and floured 9 inch loaf pan. Bake at 325 F for 40-45 minutes. Cool. Makes 1 loaf. Pictured above using spelt flour and dusted with icing sugar (optional).

FOR INDIVIDUAL DOSHAS
VATAS soak raisins before using; replace cranberries with cherries
PITTAS replace cranberries with cherries, walnuts with almonds, and dry ginger with 1 tsp fresh ginger
KAPHAS rejoice! At last a serious dessert that is Kapha-friendly (with a few adjustments) as it has no added sugar and no oil. Replace walnuts with sunflower seeds or charole, pineapple with strawberries or applesauce, and coconut with pumpkin seeds; use spelt or oat flour

RECIPE ~ Brown Rice Risotto with Asparagus

2008-12-04T08:26:00.000-05:00

Traditonal risotto is made using arborio rice, which is white and glutinous and produces a very creamy rice dish. The trick to making a creamy and tasty brown rice risotto is to use short grain rice and lots of veggie stock. Pictured here with a spinach salad topped with sauteed apples.

3/4 cup short grain brown rice
2 cups vegetable or mushroom stock
1 Tbsp each butter (or ghee) and olive oil
4 cloves garlic, minced
1/2 red onion, chopped
1/2 tsp red pepper flakes
1 tsp dried basil
1 bunch asparagus, trimmed and chopped
black pepper
grated parmesan or reggiano cheese

In a medium, heavy pot, heat the butter and olive oil. Add onions, garlic and red pepper flakes, sauteeing until soft. Stir in rice, basil and half the stock. Let simmer covered on medium for 20 minutes, then add remaining stock plus asparagus. Stir well, cover, and let cook until all the liquid is absorbed and rice is creamy (not firm or dry), about another half hour. If needed, cook in another 1/4 cup or 1/2 cup of stock to reach the right consistency. Stir in parmesan to taste and grind in some black pepper. Serves 2.

NOTE: Ayurvedically, cheese is not recommended as it is difficult to digest, but it also purports that black pepper helps make it more digestible.

FOR INDIVIDUAL DOSHAS
Great for all doshas. Pittas, omit or minimize garlic, dride basil, and red pepper flakes; Kaphas, omit or reduce butter and oil to 1 tsp each.

RECIPE ~ Baked Apples

2008-11-19T16:37:00.000-05:00

Possibly the healthiest -- and easiest -- dessert treat ever!
Great for all doshas.

3 red apples
1/4 cup oats or flake cereal
1 Tbsp sugar (demerrera or raw cane sugar)
1 Tbsp butter
1 Tbsp grated fresh ginger
1 tsp cinnamon
walnuts

Preheat the oven to 350 F. Wash and core the apples (I used a vegetable peeler to cut and scoop out the core). Place a few pieces of walnuts at the bottom of each apple cavity. In a small bowl, combine all the remaining ingredients, then spoon into each apple cavity, and top with a few walnut pieces. Place in an oven-proof dish and bake 30 to 45 minutes (30 for firm but cooked apples, and up to 45 for soft, melt-in-your-mouth apples). Top with a drizzle of honey and a sprinkle of cardamom. Serves 3.

FAT-FREE or VEGAN: omit butter and replace with 3 Tbsp apple juice
EXTRA DECADENT: serve with vanilla frozen yogurt :-)

FOR INDIVIDUAL DOSHAS
PITTAS reduce ginger to half and replace walnuts with sunflower seeds; drizzle with maple syrup instead of honey
KAPHAS omit sugar and replace walnuts with pumpkin seeds

So what IS my dosha, really?

2008-11-09T13:18:00.002-05:00

I once read somewhere about a woman who travelled around India, visiting Ayurvedic doctors at every stop, and at each one she received a different assessment of her health and of her dosha. It was eye-opening to see that even in the birthplace of Ayurveda, one may not receive a consistent diagnosis from the experts themselves.

This past week I visited a new Ayurvedic practitioner and received the following assessment: that I am tridoshic. This would technically be the third assessment of my dosha, all of them different! In self-tests done with written and online quizzes, my dosha was Vata-Pitta, with Kapha tendencies. The Ayurvedic doctor I visited a few years ago assessed I was Pitta-Kapha. And this third one puts me at tridoshic (Vata-Pitta-Kapha). Each of the three assessments felt right to me, though I must admit that this latest one seems the most fitting.

There are many factors that determine our dosha, including what time of day it is, what season in the year, and how old we are. Even then, you could have a specific dosha out of balance from eating certain food, or going through something emotionally like stress, or even being pregnant. It is a fluid thing, like life itself, that can't really be pinpointed and established as your "truth" forever. This makes sense to me.

It's a bit more work but I think the lesson here is to always pay attention to oneself and see what's up that's causing what imbalance, whatever our dosha may be. It's cold and wet out? Pacify your Kapha by having warm, drying food like millet or toast. Feeling lethargic? Shake up your Kapha by doing Vata things like being active and eating Vata foods. Skin breaking out, or feeling easily angered? Soothe your Pitta with soft music and a sweet treat. At the same time, knowing what dosha imbalance causes chronic ailments would mean always trying to pacify that dosha, too (like ulcers = pacifying Pitta).

Ghee ~ Ayurvedically Healing Clarified Butter

2008-11-04T08:52:00.003-05:00

“It is promotive of memory, intelligence, vital fire, semen, vital essence (ojas), kapha, and fat. It is curative of Vata, Pitta, fever and toxins.” — Charaka (author of ancient Indian Ayurvedic text, Charaka Samhita).

Ayurveda teaches that ghee is a medicinal food that is excellent for good health when used in cooking or added to foods. It is one of the most ancient and sattvic foods known, healing to all doshas: best for Vatas, soothing for Pittas, and balancing for Kaphas in moderation. For cold, dry, stiff and airy Vata types, ghee adds heaviness and lubrication to the body in the joints and in the digestion. Ghee is cooling and soothing for the fire-based ailments of Pittas, such as fever, acidity, and inflammation. For all three doshas, ghee helps memory and is a healthy fat that is good for the liver and immune system, though Kaphas should consume it in moderation as it also helps build body mass.

(You can read more about ghee by googling “health benefits of ghee”.)

When buying ghee, or any dairy product, look for organic. All toxins like to settle in body fat, and especially mammary glands, which makes it important to choose organic animal products like milk and butter, otherwise they tend to be the most laden with impurities like pesticides, herbicides, antibiotics and other drugs, and toxins found in air, water and feed.

The other day I spoke with someone who cooked magnificent, healing ayurvedic food, and she said she made her own ghee and that it’s really quite simple. I believed her so I thought I’d try it myself, using organic butter of course! Here’s how I make my own ghee in less than half an hour.

HOW TO MAKE GHEE WITH ORGANIC BUTTER

1 block organic, unsalted butter

Place the butter in a heavy-bottomed pot and melt on medium-low heat. Adjust the heat until it begins to bubble nicely, without going too hot. Foam will begin to accumulate quite a bit on the top, and the melted butter will be very opaque. Stir occasionally for 15 minutes until the foam starts to reduce and break up, and the milky butter begins to look like clear, golden oil. When there’s a bit of brown sediment beginning to form at the bottom of the pan, the ghee is ready. Be careful not to burn it during these final minutes of cooking. Remove from the heat and allow to cool slightly.

Meanwhile, sterilize a jar and its lid in a pot of boiling water, then remove and dry with a clean towel. Gently pour the ghee into the jar through a fine metal sieve, with or without cheesecloth lining it -- you only want to get the golden liquid oil and not the sediment at the bottom of the pot. Store closed; no need to refrigerate. Use as you would butter or oil, in soups, cooked vegetables, stir into cooked rice or lentil dishes, or spread on toast and tea biscuits.

RECIPE ~ Dahl with Tofu & Squash

2008-10-20T12:35:00.001-04:00

HAPPY NEWS!! 10 days ago our baby girl was born, who we named Yolanda. Our home is filled with love and happiness as we welcome this new soul into our lives.

I was very much in the mood for a soft, hearty, flavourful dahl full of good stuff, and so ended up with this very tasty and warming stew for the cool nights we've been having!

1 cup red lentils, well rinsed
1/2 tsp each turmeric and sea salt
2 1/2 cups water
1 tomato, chopped
1/4 butternut squash, sliced 1/2-inch thick and seeded*
2 handfuls spinach leaves, washed

1/2 block firm tofu, cubed
1 Tbsp curry oil*
1 Tbsp oil or ghee
1 tsp mustard seeds
1/2 tsp each cumin seeds and coriander seeds, lightly crushed
1/4 tsp chili flakes
1 heaping tsp each minced garlic and minced ginger
1/2 large onion (or one small), chopped
1/4 cup fresh cilantro, chopped
sea salt to taste

basmati rice*
papadums, samosas, naan bread, yogurt or raita to serve (optional)

Marinate the tofu cubes in curry oil and set aside. Place the lentils, turmeric, salt and water in a medium sized pot and bring to a boil. Stir in half the tomato plus the squash, cover and cook on medium-low until cooked, about half an hour. When done stir in spinach.

Meanwhile, heat oil or ghee in a large, deep pan and add spices (mustard seeds, cumin, coriander, chili). When mustard seeds start to pop, stir in garlic, ginger and onion. Stirfry a few minutes, then add tofu cubes. Continue cooking til tofu is lightly browned and onions are cooked. Add a bit of sea salt if desired, plus half the chopped cilantro. Set some of the tofu mixture aside, then pour cooked dahl mixture into the tofu pan, stirring in a bit more water if you like it a little soupier.

Serve with rice and top with reserved tofu, tomato and cilantro, plus any sides you like. Serves 3-4.

*curry oil: I used the oil that sits on top of the curry paste I buy in a jar, or you can make your own by mixing vegetable oil with mixed Indian spices and/or curry powder
*squash: (no need to peel butternut squash, as the skin will soften) I used slices of squash that I had roasted in the oven with olive oil and salt a few nights before, which had a really nice flavour -- if you do this, just stir in the roasted squash at the end of cooking the dahl, along with the spinach
*rice: I served with coconut brown basmati, but you can use plain basmati or try with tangy basmati

FOR INDIVIDUAL DOSHAS
VATAS replace spinach with other leafy greens
PITTAS use split mung beans instead of red lentils; replace spinach with other leafy greens; reduce mustard seeds to 1/4 tsp and omit chili flakes
KAPHAS use zucchini or white potato instead of squash; minimize oil and salt

RECIPE ~ Pumpkin Jam

2008-10-09T14:20:00.000-04:00

Have the treat of pumpkin pie anytime with this easy-to-make spread! Pictured here on kamut toast with a layer of walnut butter.

1 (29 ounce) can pumpkin puree*
3/4 cup apple juice, apple cider or orange juice
2 tsp ground ginger
1/2 tsp ground cloves
sweetener to taste*
2 tsp ground cinnamon
1 tsp ground nutmeg

Combine pumpkin, juice and spices in a large saucepan; stir well. Give it a taste and sweeten as needed.* Bring mixture to a boil. Reduce heat, and simmer for 15 minutes or until thickened. Stir frequently. Makes lots! Great on toast, biscuits, pancakes, etc. Can for yourself or pour into small decorative jars to give as seasonal hostess gifts.

*Or use 1 1/2-2 cups of your own cooked/baked/steamed pumpkin, pureed.
*Choose natural sweeteners like honey, maple syrup, brown rice syrup or agave syrup. If using honey, choose unpasteurized and stir in after jam is cooked and cooled down slightly.

FOR CANNING: Spoon hot pumpkin mixture into hot, boiled jars, filling to within 1/4 inch from top. Remove air bubbles by firmly tapping jar on the counter. Wipe jar rims and cover tightly. Finish off by processing in a boiling water bath for 10 minutes. Or, simply spoon into an air-tight jar or container and store refrigerated for up to a month.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata treat
PITTAS omit or reduce dried ginger to 1/4 tsp
KAPHAS winter squashes like pumpkin are not recommended for Kaphas

RECIPE ~ Flapjacks (Oat Snacks)

2008-09-29T08:18:00.002-04:00

My dear friend Amish made this for me once back when we were housemates more than a decade ago, and it's stayed with me ever since! Earthy, hearty, crunchy, these granola-type treats make an excellent energy-packed snack, and it just feels right to bake these as the cooler weather approaches.

1/2 cup unsalted butter or margarine
1/3 cup demerrara sugar
1/3 cup honey, maple syrup or brown rice syrup
2 1/2 cups quick cooking oats
pinch each of salt and cinnamon
raisins and/or slivered almonds to taste (up to 1/2 cup total)

Melt the butter or margarine, sugar and honey or syrup together, stirring to prevent sticking. Take off the heat and stir in oats, salt, cinnamon, raisins and/or almonds.

Spread the mixture into an oiled cake pan or casserole dish, pushing into the corners and smoothing the top with wet fingers.

Bake at 350F for 25 minutes. As soon as they come out of the oven, cut into fingers or wedges with a sharp knife right in the pan. Let cool.

Place the separate slices or wedges on an ungreased baking sheet and pop back in the oven for 20-30 minutes at 200F to set and harden.

Makes 12 crunchy, delicious treats.

FOR INDIVIDUAL DOSHAS
Ayurveda does not recommend heating honey, as it should remain raw and unpasteurized for full health benefits. To follow ayurvedic principles, substitute with other liquid sweeteners.
VATAS because baked oats are drying, consume with a drink like hot milky chai; use almonds and brown rice syrup
PITTAS because baked oats are heating, consume with a drink like cool peppermint tea or soy milk; use raisins and maple syrup
KAPHAS because of the butter and sweetness, consume in moderation; use raisins and brown rice syrup

RECIPE ~ Coconut Mung Bean Soup

2008-09-15T10:07:00.001-04:00

Although this soup takes an hour to prepare, it has a soothing quality that is so easy on the digestion, with wonderfully refreshing flavours from the coconut milk, fresh herbs and tangy yogurt.

1 cup mung beans (whole or split)
pinch of salt
1/2 tsp turmeric
1 tsp fennel seeds, crushed
6 cups water
2 tbsp ghee or sunflower oil
1 small onion, chopped fine
1 small carrot, peeled and diced
1 clove garlic, finely chopped
1-inch piece ginger, finely chopped
1 tsp garam masala
1/2 tsp red chili pepper flakes
1 tbsp tomato paste
1 cup light coconut milk
1 tbsp finely chopped fresh dill, mint, basil or cilantro
1 tbsp lemon or lime juice

GARNISH
Raita or plain yogurt

Wash mung beans thoroughly (if you have time, soak whole mung beans for an hour before cooking). Place drained beans in a large pot with 3 cups water, plus salt, turmeric and fennel seeds. Bring to a boil, then simmer covered til done (around half an hour for split mung beans, 45 minutes for whole). Skim off any foam that accumulates on the surface.

Meanwhile, prepare vegetables. Heat ghee in a medium pot or large pan and add onions, carrots, garlic and ginger. Saute over medium-low heat, stirring in chili pepper flakes and garam masala. Cook slowly til vegetables are soft. Season lightly with a pinch of salt and set aside til mung beans are done.

To the pot of cooked mung beans, stir in 3 more cups water, the cooked vegetables plus tomato paste. Simmer together for 10 minutes, letting the soup thicken and the flavours blend. Then take a wand-style hand blender and puree just part of the soup, leaving most of it chunky. Stir in coconut milk, cooking just a few more minutes.

Stir in the herbs and lemon juice, and ladle soup into bowls with a dollop of raita or yogurt, and toasted pita triangles on the side if you like. Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata recipe
PITTAS replace carrots with celery; avoid basil and red pepper flakes; use garlic and ginger minimally
KAPHAS mung beans should be avoided by Kaphas but are okay once in a while (if you like, replace with red lentils); replace coconut milk with plain soy milk; minimize or omit salt

My foodlist for before and after labour

2008-09-05T13:21:00.006-04:00

I am now officially just 4 weeks away from having my baby! This is a very exciting final month of pregnancy, with discomforts eased by the cooling weather and ceasing work, having time to focus on the new life ahead. One of the things I want to do is indulge in a healing ayurvedic diet for before and after delivery.

My instincts tell me that in this time, I should have fresh, nutritious meals that are either tridoshic or that pacify Vata. My constitution is Pitta-Kapha (and have certainly been feeling it!), but feel that Vata-pacifying foods will be easy to digest, moist, soothing, and full of fibre, all important qualities in preparing for the big challenge to come and for healing my body afterwards.

Did you know that pain is a Vata characteristic? If pain is a part of labour, then soothing my Vata will hopefully prepare my body to feel it less acutely. Also in this last month of pregnancy, my digestion is more sluggish than ever, and Vata foods help stimulate digestion and elimination naturally. And for my recovery after my child's birth, what could be more soothing and healing than soft, comforting, healthful Vata meals!

Here is a list of the foods I'll be preparing:

~ Creamy Kale Soup substituting zucchini or artichoke
~ Dahl Soup with Squash
~ Detox Soup
~ Yoga Mung Beans and Rice
~ Carrot Apple Soup
~ Rice Pilaf
~ Milletto substituting rice or quinoa
~ Coconut Mung Bean Soup (recipe to come!)
~ Warming Kichadi (recipe to come!)
~ Stew of autumn vegetables
~ Rice pudding
~ Stewed fruits

After some weeks of following this diet after delivery, I'll ease into a Kapha-pacifying diet. The weather will be Kapha (cool and wet October/November), and it will help me lose the extra weight I've gained. Hopefully I'll be able to maintain that for some time, as it will also give me energy and warm me up throughout the winter!

RECIPE ~ Zucchini Onion Bread

2008-09-02T08:49:00.002-04:00

It's zucchini season! My mother-in-law gave me a bag of 6 giant organic zucchinis from her garden and so I gathered some recipes -- here's one that's moist and savoury! Delicious fresh out of the oven, and great toasted the next days.

1 large onion, chopped small
3 cups whole grain flour
1 teaspoons baking soda
1/2 teaspoon baking powder
1 teaspoon salt
1/2 tsp each herbs and spices: thyme, rosemary, coriander, cumin
2 Tbsp fresh minced herbs (parsley, cilantro or rosemary)
1/2 cup grated parmesan or feta
1 large zucchini
1/3 cup olive oil
3 eggs
1/4 cup of honey
1/4 cup 'milk (if needed)

Preheat oven to 350F. Oil a loaf pan and lightly dust with flour.

Saute the onion in a bit of olive oil or ghee until golden and soft, adding a pinch of salt and pepper. Let cool.

In a large bowl, sift together all the dry ingredients: flour, baking soda, baking powder, and salt. Then stir in the parmesan or feta, dry herbs and spices, and fresh herbs.

In another bowl, grate the zucchini. Squeeze out excess liquid with your hands, drain, then stir in the cooled sauteed onion, eggs, olive oil, and honey. Fold the wet ingredients into the dry. Depending on the amount of juice from the zucchini and onion, you may need to add some liquid (ie. soymilk or rice milk) to the batter if it is too thick to combine. The consistency should be like muffin batter.

Scrape the batter into the pan and bake for about 45-55 minutes. Test for doneness by inserting a knife or skewer, which should come out dry and clean. Cool in the pan for 5 minutes then on a rack before slicing. Delicious fresh with butter, hummus or cheese, and also great toasted after a few days! Makes 1 loaf. (Can also be made into muffins by baking in muffin tins for 20 minutes or so -- great as a side to soups and stews!)

FOR A VEGAN LOAF
Leave out cheese or substitute with a soy cheese product or 1/3 cup nutritional yeast flakes for that cheezy flavour; replace honey with maple syrup or brown rice syrup; replace eggs with 3/4 cup water mixed with 3 rounded tablespoons of ground flax seed (well mixed and left to sit for 10 minutes to thicken).

Inspired by Vanessa's recipe at What Geeks Eat.

FOR INDIVIDUAL DOSHAS
Ayurvedically, it's best not to cook honey as its only nutritional value is when eaten raw and unpasteurized; substitute with maple syrup or molasses. Hard cheeses are also not recommended; substitute with paneer or soft cheese.
VATAS choose wheat, oat, rice and/or quinoa flours; choose brown rice syrup or molasses
PITTAS choose wheat, spelt, barley and/or oat flours; reduce onion to half; choose maple syrup; use egg whites only, or flax mixture
KAPHAS choose oat, barley, rye, and/or quinoa flour; reduce salt and oil by half; choose maple syrup; add some chili flakes for extra heat

RECIPE ~ Monster Salad

2008-08-22T08:52:00.000-04:00

Invited to a potluck barbecue this past weekend I thought I'd take a vegetable side that was something between a salad and a side of vegetables, and came up with this really delicious dish! Hearty enough to have on its own as a summer lunch, or added to a meal of rice and whatever else (dahl, samosas, falafels, etc). Use whatever quantities of veggies you like.

1 bagful of green beans, yellow beans or string beans, ends trimmed
2 red peppers, thinly sliced
1 red onion, thinly sliced in crescents
10-15 new or baby potatoes, halved (or larger potato, cubed)
1 can chickpeas, drained and rinsed
1 small bunch of fresh cilantro, chopped

DRESSING
3 cloves garlic, grated or minced
3 Tbsp apple cider vinegar
1/4 cup sunflower oil
1 tsp each ground cumin and ground coriander
1 tsp salt
fresh ground pepper to taste

Get a large pot and add 2 inches of water, insert a steamer basket and start steaming! Begin with the green beans, steaming until almost tender, about 10 minutes. Remove beans and add potatoes, steaming until easily pierced with a sharp knife. Remove potatoes and steam onions until wilted, about 5 minutes. Turn off the heat and sprinkle the onions generously with salt. Let sit a few minutes then mix well and rinse under cold water. This is to remove the "bite" of onions so they're just left sweet and tasty.

In a large bowl, combine all the dressing ingredients. Add all the steamed vegetables, plus chickpeas and cilantro, and toss well to coat. Be gentle so the potatoes don't get crushed and the beans don't break. Check the seasoning, adding more of whatever you think it needs (more salt? cilantro? ground coriander?). I didn't do this but it occurred to me after that it would be really good with a few cups of shredded napa cabbage added. Feel free to try it! If you do you'll have to increase the amount of dressing by about half or double. Serve warm or cold. Yum!

HOT SIDE-DISH VARIATION
Steam the green beans then the potatoes until tender-crisp, so not quite cooked all the way. Then, in a large pan or wok, heat some oil and saute the raw onion slices (not pre-steamed) until soft. Add the garlic, cumin and coriander and stir a bit, then add the steamed veggies and chickpeas. Season with salt and pepper while sauteing for a few minutes. Serve hot sprinkled with cilantro and a big squeeze of lemon juice! Definitely great with rice -- perhaps some coconut rice with basil? :-)

FOR INDIVIDUAL DOSHAS
VATAS replace red pepper with carrots cut in matchsticks; replace potatoes with cubed parsnips or sweet potato; replace chickpeas with aduki beans
PITTAS minimize garlic and black pepper
KAPHAS minimize salt and oil

RECIPE ~ Sprouted Beans

2008-08-11T08:00:00.002-04:00

My friend Joanne is an avid sprouter and raw foodist who has always encouraged me to sprout my own grains. Alas, after a few failed attempts I admit I was a bit discouraged from trying again -- but I did and it worked! Sprouting seeds, grains, beans and lentils has fantastic health benefits and helps add live food to our diet, especially during the winter when the only fresh food available is imported from hundreds of miles away. Once sprouted, however, you can eat them raw or cooked. See below for ideas of how to use sprouts!

1/4 cup whole mung beans
1/4 cup whole lentils
a jar
thin, porous fabric (like cheesecloth)
rubber band

Pick over the beans and lentils removing blackened or split ones. Wash thoroughly, then soak in a jar filled with water. Soak 8 hours (away from of direct light) or overnight, then wash again, strain, and place back in the jar. Cover the opening with the cloth, held in place with the rubber band, and rest on its side but with the bottom slightly tilted to help drain the excess water. Repeat the cycle of rinsing, draining and resting on a tilt 3 times in the day and overnight again (this keeps the beans moist). The next morning you should have a jar of sprouts! If not, repeat the rinse cycle until sprouted (maybe 1 more day). The sprouts are ready when the tails are about the length of the beans themselves. Rinse and drain once more before storing refrigerated; consume within a few days.

HOW TO USE THE SPROUTS
~ Toss in salads
~ Use in place of cooked legumes in lentil/bean salad recipes
~ Add into sandwiches or wraps
~ Puree with tahini, lemon juice, etc, to make a raw hummus
(my favourite way to eat sprouts!)
~ Stir-fry with diced vegetables, garlic and cumin to eat with rice
~ Use in baked goods recipes as you would nuts and seeds
~ Top on soups and stews

Get lots more information just Googling "how to sprout grains" or check out this Living Foods website. Ayurveda considers sprouted grains, beans and seeds sattvic, the healthiest kind of food. Pictured here in a highly digestible quick saute in ghee with diced carrots, fresh garlic and ginger, and powdered turmeric, coriander and cumin with a pinch of sea salt and dusting of minced parsley.

SPROUTS FOR INDIVIDUAL DOSHAS
VATAS choose aduki or mung beans, black lentils, and any nuts and seeds; consume with digestive spices like ginger, black pepper, cumin ~NOTE: Vatas benefit most from homogenously prepared foods, as in one-bowl soups or stews or salad meals with plenty of healthy oils, where ingredients are all raw or, better still, all cooked together
PITTAS choose any legumes except black lentils; sprout any raw nuts/seeds except almonds, pumpkin and sunflowers
KAPHAS sprouting is particularly beneficial for Kaphas; choose any legumes except mung beans, lentils, soybeans and kidney beans (ie. choose almonds, chickpeas, beans like aduki, black, white, navy, pinto, etc); consume with digestive spices like ginger, black pepper, cumin

RECIPE ~ Fresh Rice Bundles in Sesame Leaves

2008-07-31T08:26:00.001-04:00

I've discovered a whole new world of international cuisine with my Korean mother-in-law's incredible home cooking. The new flavours and combinations of food are so satisfying, hearty and delightful to the palate! One of the ingredients I'd never had before is sesame leaves, eaten fresh or marinated, and used for wrapping little bundles of rice with other fillings. (Use whatever fillings you like, using the suggestions below or your own ideas!)

Fresh sesame leaves (if you can't find them, use tender lettuce leaves instead)
Cooked short grain (brown) rice, hot

FILLING IDEAS
Tofu fingers pan-fried in a bit of oil
Avocado slices
Kimchi
Cucumber slices (fresh or marinated)
Marinated seaweed salad
Raw or lightly steamed vegetables (carrots, snow peas, asparagus), cut into thin matchsticks and lightly seasoned with salt and sesame oil or vinegar
Japanese pickled ginger

SAUCE (Kan Jang)
4 Tbsp soy sauce or tamari
1 tsp each sesame oil, toasted sesame seeds, minced garlic, minced green onion, and crushed red pepper flakes (optional/if available)

Serve hot rice in individual bowls, and pile sesame leaves (or lettuce leaves) on a plate. Serve the fillings in individual serving bowls to share. Combine all the sauce ingredients in another bowl. To eat, take a leaf, spoon some rice in the center plus any fillings you like, add a little sauce and pop it in your mouth! (Bigger leaves might take a few bites:-)

Makes a great lunch. For a heartier dinner, serve with miso soup, a stir-fry or barbecued skewers of veggies and tofu, finishing off with fresh fruit.

FOR INDIVIDUAL DOSHAS
I haven't found the Ayurvedic qualities of sesame leaves, but find them dry and astringent, so I'll venture to guess that they increase Vata.
VATAS also use lettuce leaves
PITTAS minimize garlic and salt
KAPHAS choose basmati; avoid avocado; minimize salt

More iron in the diet!

2008-07-26T09:08:00.001-04:00

I've discovered recently that, although I'm not anemic, I have slightly below-ideal iron levels in my body. This is likely because, not only am I not a fan of red meat, I'm also pregnant! However, I've discovered through my health care practitioners that there are several meatless ways to increase iron levels in my system!

BENEFITS OF IRON
Iron is what makes red blood cells red (hemoglobin), and carry oxygen throughout the body -- a critical biological function. Several conditions can cause a deficiency of iron, including a lack of iron in the diet, but also excessive bleeding, surgery, infection, and pregnancy. Symptoms can include pale skin, fatigue, weakness, dizziness, shortness of breath, palpitation, headache and backache. For best absorption of iron, consume with something rich in Vitamin C (lemons, orange juice, etc) and avoid combining with caffeine or calcium-rich foods, which counteract the iron.

IRON-RICH FOODS
~ pumpkin seeds (1/2 cup has a full day's worth of iron!)
~ chickpeas and lentils
~ beans (navy, kidney, lima)
~ dried apricots
~ prunes
~ blackstrap molasses
~ beets (whole or juiced)
~ lettuce, spinach, and other dark leafy greens
~ soy (beans, tofu or milk)
~ black sesame seeds
~ honey
also: bananas, black grapes, plums, strawberries, raisins, onions, squash, radish, celery and tomatoes

COOKING WITH CAST IRON
This was an amazing discovery -- cooking with cast iron pots and pans will multiply the iron content in your foods by 3 or 4 times! So if a dish naturally has 50 milligrams of iron, it will jump to upto 200 milligrams by the simple act of cooking in cast iron. I'm thinking it's because the iron in foods draws out iron from the pan and incorporates it into the food -- kind of like a magnet. Though I've also heard that traces of the iron pans simply get passed into the food cooking in it, just like cooking in in copper pots will impart trace copper into foods, and (inversely healthful) teflon will get into your food by cooking on non-stick pans and same with aluminum. Another excellent reason to throw away your aluminum and non-stick cookware and replace them with cast iron!

AYURVEDIC PERSPECTIVE
Blood is Pitta so anemia and iron-related issues are a Pitta condition. Ayurvedically it is recommended to correct iron issues through diet, as listed above, and additionally eating cooked fenugreek leaves. Herbal supplement are also recommended, including Triphala (helps especially as a purgative, easing constipation). Specific yoga postures are also recommended, including shoulder stand, standing head-to-knee forward fold, and corpse pose.

Find more information on iron in the diet and also the ayurvedic guidelines for correcting anemia.

RECIPE ~ Peach & Poppyseed Pancakes

2008-07-21T08:07:00.000-04:00

I don't remember where I found this recipe so long ago (I'm thinking my mother sent it to me...), but it is a treat on a lazy weekend morning! Pictured here using barley flour and goat yogurt, with some extra peaches, blueberries and bananas on top.

DRY INGREDIENTS
1 cup flour
2 Tbsp sucanat or unrefined sugar
1 Tbsp poppy seeds
1/2 Tbsp non-alum baking powder
1/4 tsp salt

WET INGREDIENTS
1 egg
1 Tbsp sunflower oil or melted ghee
3/4 cup milk (try plain almond, soy or rice milk)
1/2 cup plain yogurt (try goat's, sheep or soy)
1 tsp vanilla

2 peaches, sliced

In a medium bowl, mix together all the dry ingredients. In a smaller bowl, lightly beat the egg, then mix in remaining wet ingredients. Make a well in the center of the dry ingredients, pour in the liquid mixture and stir well to mix. The batter will be somewhat thick.

Heat a large frying pan and add a bit of oil. When hot (on medium to medium-high heat), measure 1/4 cup portions of batter on the pan (I could fit 3 at a time). Place peach slices on the batter, cook for 2 minutes, then flip and cook 2 minutes more. Make as many as needed, storing unused batter refrigerated in a sealed container.

Serve hot with butter or ghee, maple syrup or honey, and if you like, an extra dollop of yogurt, some more fruit, and a sprig of mint if you'd like to get really fancy. Makes around 8 or 9 pancakes (enough for 2-3 people).

VEGAN OPTIONS
Use soy, rice or almond milk and soy yogurt. Omit egg altogether or replace with a flax mixture (1 Tbsp ground flax mixed with 1/4 cup warm water) or half a banana, mashed.

FOR INDIVIDUAL DOSHAS
VATAS use wheat, rice or oat flour; top with raw honey
PITTAS opt for apricots instead of peaches; use wheat, rice, oat or barley flour; top with maple syrup
KAPHAS use barley, quinoa or rice flour; do not add sugar to the dry mix; top with unsweetened fruit preserves or raw honey, and very little ghee; choose soy or goat's milk dairy

RECIPE ~ Tomato Gratin with Pesto Pasta & Zucchini

2008-07-10T16:33:00.001-04:00

It may be a little hot these days for a casserole-type recipe, but this dish bakes in only 20 minutes. Next time you make penne pasta, double it up so you have leftovers to use in this recipe!

BASE
penne (2 cups uncooked or 3 cups cooked)

TOPPING
2 cups breadcrumbs*
1 Tbsp extra virgin olive oil
Fresh or dried herbs (basil, oregano or rosemary) to taste

VEGGIES
1 large zucchini, sliced in long pieces, 1/4 inch thick
1 Tbsp olive oil
5 cloves garlic, chopped
3-4 artichoke hearts, coarsely chopped
5 Tbsp pesto sauce
2 ripe tomatoes, sliced
Sea salt and fresh ground pepper, to taste
1 ball of mozzarella cheese, sliced, or 1 cup goat cheese, crumbled

If using fresh cooked pasta, cook penne til al dente, drain, rinse and set aside.

Meanwhile, in a large pan, lightly spray with olive oil and brown zucchini slices on both sides, til soft but not over-cooked. Set aside, then add the 1 Tbsp olive oil to the pan and stir fry artichoke hearts with the garlic. Add in the cooked penne. Stir in pesto sauce. Spread on the bottom of a medium-sized baking dish (mine was about 6x12"). Layer the zucchini strips in one layer ontop of the pasta. Lightly sprinkle with salt.

In a bowl, combine the breadcrumbs with the extra virgin olive oil; season with herbs. Sprinkle 1/3 of the crumb mixture over the zucchinis. Then layer mozzarella or crumbled goat cheese on top of that. Grind pepper over top. Layer with the sliced tomatoes and season with sea salt and pepper. Sprinkle the remaining crumbs over the tomatoes. Bake the gratin at 350F until it is bubbly and hot, about 20-25 minutes.

Serves 4. Great with a big green salad! Inspired by the gluten-free goddess at Karina's Kitchen.

VARIATION: Instead of baking with a penne base, you can also serve the pasta as a side dish instead. In this case, double up the amount of zucchini to have 2 layers at the bottom of the baking dish, and top with garlic artichoke saute before sprinkling with seasoned crumbs.

*I made my own wheat-free breadcrumbs by placing 4 slices of spelt bread in a 200F oven until they dried out thoroughly, then I cooled them and crumbled them coarsely into a food processor and ground it up, adding in the olive oil and herbs while I was at it.

FOR INDIVIDUAL DOSHAS
NOTE: Ayurvedically this is not the best recipe as tomatoes and cheese are not recommended for any dosha, though soft fresh cheeses are better than hard cheeses, and black pepper helps make cheese more digestible; Kaphas choose low-fat cheese and use minimally
VATAS choose wheat or whole wheat pasta
PITTAS reduce pesto to 2 Tbsp, reduce garlic to 1 clove, and minimize black pepper and salt
KAPHAS choose rice or buckwheat pasta; replace pesto with 1/2 cup fresh minced basil leaves; minimize salt use

RECIPE ~ Raita (Yogurt with Cucumber and Mint)

2008-07-01T10:37:00.001-04:00

Raita is an excellent tri-doshic topping for rice, curries, dahls and soups, as a dip for samosas, falafels, naan bread or parathas, or as an accompaniment to pretty much anything piping hot, or too bland, salty or spicy that needs a cooling, creamy, flavourful counterpart. Delicious!

1/2 cup plain yogurt (fresh yogurt is always best; wonderful with organic sheep's milk yogurt, or try with goat or soy yogurt)
1/2 cup grated cucumber
2 Tbsp mint, finely chopped
1-2 cloves garlic*, minced
1 Tbsp ginger*, minced
pinch of salt and pepper

Seedless cucumbers work best for this, but if using cucumbers with seeds and tough skin, peel first and scrape out seeds.
Stir all ingredients together. Eat. Enjoy!

*The raw garlic and ginger make this otherwise cooling condiment, spicy and pungent. For a truly cooling raita (also best for Pittas), omit these and keep it simply yogurt, cucumber and mint with just a touch of salt.

FOR INDIVIDUAL DOSHAS
VATAS consume liberally
PITTAS minimize or omit ginger, garlic, salt and pepper
KAPHAS consume in moderation

RECIPE ~ Chocolate Zucchini Cake

2008-06-20T08:07:00.000-04:00

If you were to do a Google search for "chocolate and zucchini" you might be amazed at the number of hits to come up, for recipes, books, and even a food website by that name! This is all because it's a delicious combo, though you can't taste the zucchini at all in this moist and delicious cake.

2 1/2 cups flour
1/2 cup cocoa (I recommend Cocoa Camino)
2 1/2 tsp baking powder
1 1/2 tsp baking soda
1 tsp salt
1 tsp cinnamon
3/4 cup soft butter or margarine, unsalted
1 1/2 cups sugar (sucanat, turbinado or rice syrup)*
3 eggs*
2 tsp vanilla extract
2 tsp grated orange or lemon peel
2 cups coarsely shredded zucchini
1/4 - 1/2 cup milk (soy, rice or almond)
1 cup walnut pieces
1/2 - 1 cup chopped bittersweet chocolate

In a medium bowl, combine the flour, cocoa, baking powder, baking soda, salt and cinnamon. Set aside. In a large bowl, beat together the butter and sugar until smooth. Add the eggs, one at a time, beating well. Stir in the vanilla, citrus peel and zucchini.

Alternately stir in the dry ingredients and the milk into the zucchini mixture, adding the nuts and chocolate with the last flour addition. Pour the batter into a greased and floured 10-inch bundt pan. Bake at 350 F for 40 to 50 minutes, checking for doneness after 40 minutes by inserting a sharp knife. If it comes out mostly clean, it's done. Run a knife along the edges and let cool thoroughly. Remove to a cake dish and, if you like, drizzle a cocoa glaze over top or to each slice served.

COCOA GLAZE
1 cup icing sugar
2 Tbsp cocoa
2 Tbsp milk

Stir all ingredients together until smooth, adding more milk a little at a time to reach the desired consistency.

*If using rice syrup, reduce milk to 1/4 cup
*For an egg-free cake, replace with: 3/4 cup water combined with 1/4 cup ground flax seed (let stand 10 minutes to thicken before adding in the recipe); or 1 cup whipped silken soft tofu; or (if you like a chocolate banana cake) 1 large ripe banana, mashed.

FOR INDIVIDUAL DOSHAS
VATAS chocolate is not recommended; increase spice by adding 1 tsp ground ginger; choose any sweetener and any egg replacement option
PITTAS chocolate is not recommended; choose any sweetener plus flax or tofu egg replacement option
KAPHAS chocolate is not recommended; use spelt flour; replace sugar with fruit concentrate or prune puree; reduce fat to 1/4 cup margarine + 1/2 cup applesauce; choose flax or tofu egg replacement option

RECIPE ~ Churans (Dosha Spice Mixes)

2008-06-11T09:17:00.000-04:00

Especially in households where each person is a different dosha, these spice mixes called "churans" can help balance out meals that are either tri-doshic or, say, too Vata for the Kapha in the family. Sprinkle these on foods for a touch of flavour that your body will thank you for! Pictured here a blend I made using ingredients from the Pitta and the Kapha churans, since I'm a Pitta-Kapha (without mango powder as it was unavailable).

VATA-BALANCING CHURAN
3 tsp ground fennel or anise
1 tsp each turmeric, ground cumin, ground ginger, black pepper, cardamom, salt, turbinado sugar, fenugreek and dried mango powder

PITTA-BALANCING CHURAN
6 tsp ground fennel
2 tsp each ground coriander and ground cumin
1 tsp each turmeric, salt, turbinado sugar and dried mango powder

KAPHA-BALANCING CHURAN
2 tsp each ground ginger, black pepper and turmeric
1 tsp each ground coriander, ground cumin, sweet paprika, salt, turbinado sugar and dried mango powder

For all spice mixes, mix well and store in an airtight container. Sprinkle on foods while cooking for yourself or add to finished meals (soups, salads, sandwiches, stews, rice, casseroles, pasta dishes, vegetables, etc).

Alternately, choose 3 or 4 spices/herbs from the lists below, according to your dosha, and follow the same directions as for the spice mixes above:

VATA SPICES
cardamom, ginger, cumin, cinnamon, salt, cloves, mustard seed, black pepper

PITTA SPICES
coriander, fennel, cumin, dill, mint, turmeric

KAPHA SPICES
turmeric, ginger, mustard seeds, cayenne pepper, anise, black pepper, basil, parsley

RECIPE ~ Fiddlehead Stir-fry with Cashews

2008-06-03T11:14:00.001-04:00

It's fiddlehead season! I think they taste like asparagus, with such a whimsical look it makes them even more interesting with their short growing season! Available May, June, July here in North America. Visit Go New England for plenty more recipes!

A quick meal with lots of crunchy, colourful vegetables!

FIDDLEHEAD STIR-FRY WITH CASHEWS

2 cups fiddleheads*
1 cup snow peas, chopped in half
1 cup diced carrots (coins)
1 cup beansprouts
1/2 cup chopped brown mushrooms or sliced celery
1/2 cup raw cashews
1 Tbsp sunflower oil
1 Tbsp fresh ginger, minced
2 cloves garlic, minced
salt, pepper and Tamari or soy sauce to taste
1 tsp toasted sesame oil
chopped green onions and toasted sesame seeds for garnish

Wash and prepare the fiddleheads by removing the fuzzy fronds and cutting off any dry ends. Boil in lightly salted water for 10 minutes, then drain and rinse well. Meanwhile, wash and chop other vegetables, ginger and garlic. Heat oil in wok or sautee pan over medium heat and stir-fry the fiddleheads for 5 minutes, then add all remaining ingredients minus garnishes. Cook about 5-10 minutes until all veggies are cooked but still crunchy (you may want to cover with a lid). Serve with steamed rice or rice noodles (see recipe that follows), topped with green onions and sesame seeds. Serves 3.

*NOTE: This recipe would be great with asparagus if you don't have fiddleheads. Chop asparagus into 2-inch lengths, discarding the hard white ends, and steam for a few minutes to soften. Then add to the stir-fry along with remaining vegetables.

ON FLAT RICE NOODLES

1 package chinese or thai style flat rice noodles
1 Tbsp oil
1 tsp toasted sesame oil
2 Tbsp tamari or soy sauce
1 Tbsp toasted sesame seeds

Add the noodles to a large pot of boiling water. Cook for 5 to 7 minutes until noodles are cooked. Drain and rinse under cold water, then add to a wok or pan with the hot oil. Saute for a few minutes with the remaining ingredients. Serve immediately. Makes enough for 3 dishes.

Adapted from the recipe by Violinist Rhiannon Schmitt (Salmon Arm, BC, Canada) at Fiddleheads.com

FOR INDIVIDUAL DOSHAS
VATAS cook all vegetables til soft throughout; add a pinch of chili flakes while cooking
PITTAS replace carrots with sweet potato (cut into matchsticks); minimize use of oil, ginger, sesame seeds and salt; omit garlic
KAPHAS minimize use of oil, sesame seeds and salt
CASHEWS are best avoided by Kaphas and Pittas; replace with almonds that have been soaked for half an hour to overnight (chop coarsely for this recipe)

RECIPE ~ Fiddlehead Soup with Basil

2008-05-29T15:59:00.003-04:00

This soup has a fresh basil flavour that goes so well with the vibrant springtime green colour! I made a meal out of it by serving with a quick bruschetta and boiled artichokes with a lemony dipping sauce.

FIDDLEHEAD SOUP WITH BASIL

2 Tbsp olive oil
1/2 cup leeks, white parts, chopped
2 Tbsp flour
3 cups vegetable broth
1/2 pound fiddleheads, cleaned
1/2 cup parsnips, peeled, chopped small
1/2 cup celery with leaves, chopped small
1 cup plain rice milk
1/4 teaspoon nutmeg, grated (optional)
sea salt and pepper
1/4 cup packed basil leaves
olive oil

In a large soup pot, boil fiddleheads in lightly salted water for 10 minutes. Drain, rinse and set aside. In the same pot (now empty), heat oil and add leeks, cooking over low heat until softened, but do not brown. Stir in flour and nutmeg. Cook for 2 minutes over low heat. Gradually, whisk in stock. Reserve 3 fiddleheads and add the rest to the soup along with parsnips and celery. Bring to boil, stirring, over medium heat. Reduce heat, cover and simmer 15-20 minutes.

Meanwhile, saute reserved fiddleheads in a bit of olive oil until tender. Season with salt. Next, make basil oil by blending together the basil leaves with 1/2 cup olive oil until smooth. Alternately you can use prepared pesto. By now the soup should be ready.

Puree the soup with rice milk, in batches in a blender, or with a hand-held right in the pot. (If you like you can add a small handful of chopped fresh basil and/or 2 tablespoons of plain yogurt while pureeing -- I did both for extra creaminess and more basil burst!) For a chunky soup, puree only the fiddleheads in enough soup and stir into remaining turnips and celery. Return to the pot, reheat and season to taste (may not need much salt depending on stock used). Ladle into soup bowls and garnish with sauteed fiddleheads and a drizzle of basil oil or pesto. Serves 3.

Adapted from ChefDeCuisine.com.

FOR INDIVIDUAL DOSHAS
I don't know the Ayurvedic assessment of fiddleheads but would venture to guess that, since they're so much like asparagus, perhaps they're tridoshic and therefore good for everyone to eat. Generally Vatas should add digestive spices and heaviness through additional ghee or yogurt in the recipes; Pittas should avoid pungent spices and minimize salt; Kaphas should minimize oils and salt. NB: The thorough washing and pre-boiling of the fiddleheads is a recommended measure to make sure there are no bacteria in these wild plants, which sometimes are present due to the unique nature of their cultivation.

RECIPE ~ Fluffy Buttermilk Biscuits

2008-05-20T10:13:00.000-04:00

Usually baked goods using non-wheat flours come out more dense, but in these biscuits, using barley flour, ghee and buttermilk, they come out fluffy and light. Delicious with a little honey fresh out of the oven!

1 cup barley flour
1/4 cup ground flax seeds
2 tsp baking powder
1/2 tsp salt
2 Tbsp ghee (or butter)
2/3 cup buttermilk
1 egg
1 Tbsp brown rice syrup
pumpkin seeds (optional)

Preheat the oven to 375 F.

In a medium bowl, combine the flour, flax, baking powder and salt. Add the ghee and work in with your fingertips until there are no more little clumps. Into a measuring cup, pour the buttermilk and beat in the egg and brown rice syrup until homogenous. Mix liquid into flour without overworking. Drop by large spoonfuls onto a lightly greased cookie sheet. Top with a sprinkling of pumpkin seeds (if using, or sprinkle with cinnamon and brown sugar, or a few fresh blueberries, whatever sounds good to you) and bake for 15-20 minutes until golden brown.

Makes 6 biscuits.

FOR INDIVIDUAL DOSHAS
VATAS choose wheat, oat, or rice flour instead of barley
PITTAS replace buttermilk with diluted plain yogurt
KAPHAS reduce ghee to 1 Tbsp; replace buttermilk with diluted yogurt and replace brown rice syrup with fruit juice concentrate or just leave it out

RECIPE ~ Rice Pilaf & Coconut Green Beans

2008-05-11T08:40:00.001-04:00

This is a bright and colourful dish, the rice pilaf has lovely flavours and textures with the sweet raisins and crunchy cashews, matching nicely with the fresh snap of the green beans with aromatic toasted coconut. Serve as side dishes or make a meal out of it with a dahl stew, naan bread or samosas.

RICE PILAF

2 cups basmati rice (brown or white), washed
2 Tbsp sunflower oil
1 tsp mustard seeds
1 large carrot, chopped
1 medium onion, chopped
1 Tbsp minced ginger
4 garlic cloves, minced
2 bay leaves
1/2 tsp turmeric
1 tsp garam masala
1 tsp salt
1/4 cup raisins
1/4 cup whole cashews or chopped almonds
3-4 cups water or broth
1 cup fresh chopped cilantro

In a medium-large pot, heat oil and add mustard seeds. When they begin to pop, stir in onion and carrot. Cook for a few minutes until the onions begin to get soft, then stir in ginger, cloves, bay leaves, turmeric, garam masala and salt. Combine well, then add rice, nuts and raisins. Add the water or broth (3 cups if using white rice, 4 cups if using brown) and stir well. Cover, bring to a boil, then simmer on low until cooked (20 minutes for white rice, 40 for brown). While rice is cooking, prepare Coconut Green Beans (recipe below).

When done, stir in a tablespoon of ghee if you like, plus 3/4 of the cilantro, then serve garnished with remaining herbs. Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata dish
PITTAS choose white basmati; replace mustard seeds with coriander seeds; omit garlic; replace carrot and onion with 1/2 a zucchini (diced) and 1 cup green peas (added with the rice); choose almonds
KAPHAS reduce oil to 1 tsp; choose almonds; omit salt

COCONUT GREEN BEANS

2 large handfuls of green beans, ends trimmed
1 Tbsp olive oil
1 tsp mustard seeds
1 Tbsp sesame seeds
2 Tbsp grated coconut (unsweetened)
sea salt and pepper to taste
juice of half a lemon
1 Tbsp chopped fresh cilantro

Steam the green beans until tender crisp (slightly under-cooked). In a wok or pan, heat oil with mustard seeds. When the seeds begin to pop, add semi-cooked green beans, sesame seeds and coconut. Stir fry for several minutes until beans are done and coconut is lightly toasted, then season with salt and fresh ground pepper. Just before serving, sprinkle with the lemon juice and cilantro. Serves 2.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata dish
PITTAS omit mustard seeds; use salt, pepper and lemon minimally
KAPHAS reduce the quantities of oil, sesame seeds, coconut and lemon to half; omit salt

RECIPE ~ Red Lentil Hummus

2008-05-01T08:41:00.001-04:00

This incredible recipe is straight from Domestic Affair. "Lentils tend to be easier to digest than chickpeas. They also cook up a lot faster. This variation from your standard hummus makes a great spread for sandwiches, burgers or falafels, or as a veggie dip." I tried it and love how smooth and creamy it turns out, and tastes very subtle while having a good hummus quality.

1/2 cup red lentils, rinsed really well
1 1/4 cups filtered water
1/4 cup sundried tomatoes
1 tsp ground cumin, lightly toasted
1/2 tsp turmeric
1/2 tsp sea salt
2 Tbsp flaxseed oil or olive oil
2 Tbsp tahini
2 cloves garlic, chopped
cayenne pepper or paprika to taste

Place the lentils, sundried tomatoes and water in a small pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until tender. Uncover and allow to cool for 10 minutes. Then stir in oil, tahini, garlic, cumin, turmeric and salt and puree with a hand-held blender, or scrape everything into a food processor and blend until smooth. Adjust seasonings to taste. Transfer to a serving bowl and drizzle with a olive oil or flax oil, and sprinkle with cayenne or paprika. Chill in the fridge until ready to serve. Store in an airtight container in the fridge for up to five days.

Makes about 1 1/2 cups.

VARIATIONS
Don't want to use sundried tomatoes? Replace with 1/2 cup roasted red peppers (homemade, or the kind you can buy at a deli or in jars), or 1/2 cup chopped artichoke hearts (home cooked, or you can use marinated ones, or the kind that come canned in water -- drain) and reduce the lentils' cooking water to 1 cup. Puree along with the other ingredients.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata recipe
PITTAS best to replace red lentils with regular lentils (will need to cook longer if not using canned); minimize or omit garlic
KAPHAS reduce oil and tahini to 1 tsp each and add 2 Tbsp water when blending; minimize or omit salt

RECIPE ~ Mixed Grain Salad

2008-04-21T14:28:00.011-04:00

It's a rainbow in a bowl! This dish makes a light-yet-hearty lunch or a great side dish. Feel free to experiment with different grains, vegetables and dressings!

1/4 cup each dry barley, french lentils and quinoa
1/4 cup each corn kernels and drained canned beans of your choice
1/3 cup each minced red pepper, carrots, celery and parsley
1-3 cloves garlic, grated or minced
2 Tbsp pumpkin seeds
1/2 cup Liquid Gold Dressing
(or use a dressing of your choice, or simply lemon and olive oil with salt and pepper)

Rinse barley and add to a medium saucepan half full of water. Cook on low for 20 minutes, then add well rinsed lentils* and quinoa. Cook for 20-25 minutes longer til all grains are cooked. Drain and let cool.

Combine grains with all the remaining ingredients. Mix well with the salad dressing. Serves 4.

NOTE: French lentils cook in 20 minutes. If you substitute with other lentils (with the exception of red lentils which also cook in 20 minutes), start cooking them with the barley so they get a full 45 minutes to cook.

FOR INDIVIDUAL DOSHAS
VATAS use wheat kernels for grains; cook or steam veggies before adding; add 1-2 Tbsp tahini to the salad dressing
PITTAS use barley, wheat kernels and quinoa; omit garlic
KAPHAS use a low-fat dressing with little or no salt

GUEST RECIPE ~ Linda's Guacamole

2008-04-19T16:06:00.006-04:00

Linda has just signed up to my Recipe Club, enthusiastic about all the gluten-, soy-, casein- and yeast-free recipes on this blog, and contributes this perfect warm-weather treat!

Mash together:
1 ripe avocado
1 Tbsp Vegenaise
1 Tbsp of your favourite salsa
1 Tbsp flaxseed
1 clove garlic, chopped
1-2 Tbsp onion, chopped
celtic sea salt
black pepper
soy bacon bits (like Bac Uns)
1/4 red pepper, chopped
carrots, peeled and shredded

Linda recommends leaving the carrots whole and dipping them into the guacamole. Also good with raw spinach.

NOTE: Dilute with a bit of rice milk and you have a salad dressing great for all kinds of allergies or for people on a Type-O Blood Type diet -- there is no sugar, yeast, caffeine, alcohol or vinegar. For a soy-free dip/dressing, substitute the Vegenaise for soy-free mayo.

FOR INDIVIDUAL DOSHAS
VATAS dip with soft bread or steamed vegetables
PITTAS omit onion, garlic and black pepper; use salt minimally
KAPHAS avocadoes are too cool and heavy for kaphas, best to consume in moderation or with half the avocado replaced with 1/2 cup cooked and mashed chickpeas or beans; use salt minimally; dip fat-free rice crackers and raw crunchy vegetables

RECIPE ~ Green Bean & Asparagus Salad

2008-04-07T08:57:00.000-04:00

Tangy, fresh and easy to digest, you can't go wrong with all the healthy ingredients in this salad! Here I added a cubed turnip to the mix, which I steamed together with the vegetables.

2 cups asparagus, chopped in 2-inch pieces and tough ends discarded
2 cups green beans, cut in half
1 red onion, finely sliced in half moons
1/2 cup fresh parsley, minced
juice and grated rind of 1/2 lemon
2 Tbsp extra virgin olive oil
3 Tbsp pine nuts, toasted
2 tsp dried tarragon
salt and pepper to taste

Steam the green beans and asparagus until tender, 5 to 10 minutes, then rinse under cold water. Drain. Steam onion until just wilted, a few minutes.

In a small pan, heat the pine nuts over medium heat until lightly browned and fragrant.

In a large bowl, place the green beans, asparagus, onion and parsley, and toss with the lemon juice, grated rind, olive oil, nuts and tarragon. Season with a bit of salt and plent of fresh ground black pepper and top with pine nuts. Makes a hearty side salad for two.

FOR INDIVIDUAL DOSHAS
A wonderfully tri-doshic recipe!
PITTAS replace pine nuts with chopped almonds or sunflower seeds; use minimal salt and pepper
KAPHAS replace pine nuts with chopped almonds or sunflower seeds; use minimal oil, salt and pepper

RECIPE ~ Dahl Soup with Squash

2008-03-26T09:04:00.001-04:00

Inspired by Nigel Slater's "Dal and Pumpkin Soup", it's the perfectly soothing, aromatic lunch for a chilly day. Pictured here half-pureed, with some spinach leaves and a dollop of yogurt.

2 Tbsp olive oil or ghee
1/2 red onion, chopped
3 cloves garlic, minced
1-inch piece ginger, peeled and minced
1/2 tsp each: turmeric, ground cumin, ground coriander, garam masala
1 bay leaf
1 1/2 cups red lentils, washed
1/2 butternut squash, peeled, seeded and chopped
(or substitute with canned pureed pumpkin, unsweetened)
5 cups stock or broth
(if using plain water instead, season the soup with 1 tsp sea salt)
garnishes (see below)

In a large pot, heat the oil or ghee and stir in onion, garlic and ginger. Let cook over medium-high til softened and just light browned. Add spices and bay leaf, stirring in. Add lentils, squash and stock and stir over high heat til boiling. Spoon off any froth that rises to the surface. Lower heat to medium-low, cover, and simmer for 25 minutes.

When squash is soft and lentils are fully cooked (about 20-25 minutes), remove bay leaf and puree the soup til silky smooth, or leave as-is (I pureed just a bit). Serve into soup bowls. Top with a dollop of plain yogurt, some sliced onions fried with garlic, fresh chopped cilantro, or stir in fresh baby spinach leaves -- or just keep it simple! Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS a perfect Vata recipe
PITTAS replace red lentils with split peas or chana dal; reduce garlic, onion and ginger to half
KAPHAS replace squash with carrots or white potatoes

RECIPE ~ Rice Salad

2008-03-14T09:03:00.002-04:00

One of my favourite things to do with leftover cooked rice is to make a delicious rice salad. The best part is, you can use almost anything you want to add to it! All the ingredients below are really just suggestions...

about 1 1/2 cups cooked rice, any kind
1/2 tomato, chopped
1/4 cup cucumber, cubed
1/2 avocado, cubed
6 pieces artichoke hearts, chopped
1 green onion, minced
1/2 cup chopped spinach
2 Tbsp flax oil
1 Tbsp mayonnaise (try Vegenaise)
salt and pepper to taste
1 tsp minced garlic
1 tsp dried herbs or 1 Tbsp minced fresh herbs

Place the rice in a large bowl and fluff it up with a spoon, fork or your hands to separate the grains. Add all the remaining ingredients and fold in gently and thoroughly to evenly distribute all the vegetables and seasonings. Serve chilled or at room temperature. Serves 2 (as a main dish) to 4 (as a side dish). For a pretty presentation, spoon onto bowls lined with boston lettuce leaves.

OTHER INGREDIENT IDEAS:
olives or capers
fresh basil
grilled zucchini
roasted red peppers
sundried tomatoes
grated carrots
asparagus pieces
corn kernels
steamed peas or green beans
squirt of lemon or lime
sliced hard boiled eggs

FOR INDIVIDUAL DOSHAS
VATAS choose cooked or roasted veggies
PITTAS use basmati rice; choose raw or cooked sweet and astringent vegetables; reduce salt
KAPHAS use basmati rice; avoid avocado, choose raw and/or astringent vegetables; reduce oil, mayo and salt to a minimum

RECIPE ~ Banana Bread Full of Goodness

2008-03-04T08:08:00.001-05:00

I had 2 bananas getting much too ripe so of course I had to make banana bread! But not just any banana bread -- I wanted to pack this one full of seeds. A soft, muffin-like loaf pictured here made with barley flour, brown rice syrup and almond milk.

2 ripe bananas
1/2 cup of 'milk (soy, rice or almond)
1/3 cup oil
2/3 cup sugar (preferably sucanat) or brown rice syrup
1/2 tsp each salt, cinnamon, allspice and powdered ginger
1/4 cup each raw pumpkin seeds, sunflower seeds, ground flax, carob chips and raisins or chopped prunes
1 tsp vanilla extract
1 3/4 cup flour
1 tsp each baking powder and baking soda

In a large bowl, mash the bananas and blend with 'milk, oil, vanilla, and brown rice syrup if using. Stir in all the seeds, carob chips and raisins or prunes. In a small bowl combine flour, sugar if using, baking powder, baking soda, salt and spices. Stir into the banana mixture without over-mixing. (If using sugar instead of syrup you might need a little more 'milk.) Pour into a lightly oiled loaf pan and bake at 350F for 45-55 minutes (check if a knife inserted in the center comes out dry). Makes 1 loaf.

Inspired by the recipes in La Dolce Vegan.

FOR INDIVIDUAL DOSHAS
Bananas aren't suitable for Pittas and Kaphas, so try using mashed mango, applesauce or cooked plums instead for a different take on this baked treat!
VATAS choose wheat, oat, rice and/or quinoa flours; use sugar or brown rice syrup; soak the prunes or raisins before adding; throw in 2 Tbsp fresh grated ginger for extra digestive spice (optional)
PITTAS choose wheat, spelt, barley and/or oat flours; use sugar or maple syrup
KAPHAS choose oat, barley, rye, and/or quinoa flour; use prune puree or fruit concentrate instead of sugar or syrup;

RECIPE ~ Lazy Pesto Pasta

2008-02-20T11:47:00.001-05:00

I had about 5 minutes to make my lunch today and came up with a quick and satisfying meal-in-a-bowl I think you'd enjoy!

2 cups cooked pasta
a handful of leafy herbs (basil, cilantro and/or parsley), washed and minced
1-2 small cloves garlic, minced
1 Tbsp hemp seeds, pine nuts or crushed nuts (almonds or walnuts)
1 Tbsp grated parmesan
olive oil and salt to taste

Reheat your pasta (I used brown rice macaroni left over from last night's meal). Meanwhile, mince the herbs (I used cilantro and parsley) and garlic clove. In a large bowl, place the hot pasta and drizzle with olive oil and season with salt. Stir in herbs, garlic, seeds/nuts and parmesan. Done! Serves 1. Multiply ingredients as needed to feed more people.

FOR INDIVIDUAL DOSHAS
Ayurvedically, hard cheeses like parmesan are not recommended and are better substituted with fresh, soft cheeses like goat cheese or light feta
VATAS a great Vata dish; replace parmesan with soft cheese
PITTAS use wheat or rice pasta; reduce garlic to 1/2 or omit altogether; choose hemp or almonds; replace parmesan with soft cheese
KAPHAS use buckwheat noodles; choose hemp or almonds; use olive oil minimally; reduce or omit parmesan; add black pepper

RECIPE ~ Granola Muffins

2008-02-11T08:14:00.000-05:00

I had a real craving for muffins this morning and was happy to see I had all the ingredients to make these perfect little breakfast muffins! Shown here fresh out of the oven (one torn in half and lightly buttered).

1 1/2 cups whole grain flour (spelt, kamut, etc)
1 cup granola of your choice
1/4 cup sugar (brown, demerrara, or sucanat, but not white)
3 tsp non-alum baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/4 tsp ground ginger
3/4 cup prunes
1/4 cup ground flax
1/2 cup warm water
3 Tbsp each molasses and honey
1/4 cup oil (olive, sunflower...)
1 cup milk (almond, rice or soy)
1 tsp vanilla

Begin by chopping the prunes into raisin-sized bits, then soak in a bowl with boiling water just to cover. Preheat oven to 400F.

In a large bowl combine the flour, granola, sugar, baking powder, salt and spices. In a small bowl whisk together the flax and warm water, letting it get gloopy for a minute. Then add the molasses, honey, oil, milk and vanilla.

Strain the prunes (drink the juice if you're so inclined) and stir into the flour mixture. Pour in the liquid mixture and stir until just moistened. Spoon into a lightly oiled muffin tin. Bake for 20 minutes at 400F, then lower heat to 350F and bake 5 to 10 minutes longer (test with a knife inserted, if it comes out clean they are ready). Makes 1 dozen muffins.

FOR INDIVIDUAL DOSHAS
VATAS choose wheat, oat, rice and/or quinoa flours; use any sweeteners
PITTAS choose wheat, spelt, barley and/or oat flours; use sucanat, replace honey and molasses with maple or brown rice syrup; use olive oil
KAPHAS choose oat, barley, rye, and/or quinoa flour; choose low-fat granola; use prune puree or fruit concentrate instead of molasses, and stevia instead of sugar; use sunflower oil, reduced to 2 Tbsp

RECIPE ~ Spicy Sweet Potato Burritos

2008-02-01T09:40:00.000-05:00

I wish I could remember who gave me this recipe, because it's so good! Make them for a lunch to go, or serve for dinner with a side salad, and even with some fancy Mexican rice! Quick to make, it took me less than half an hour to prepare from start to finish.

1 tsp oil
1 onion, finely chopped
3 or 4 cloves garlic, minced
1 can of kidney or aduki beans, drained
1 cup water or (low-salt) broth
2 Tbsp chili powder or (smoked) paprika
2 tsp mustard (seeds or prepared)
2 tsp ground cumin
2 Tbsp light soy sauce or Bragg Liquid Aminos
2 Tbsp tomato sauce or ketchup
10" soft whole-wheat tortillas
1 sweet potato, cooked & mashed with olive oil, garlic, cilantro, salt and pepper

GARNISH OPTIONS
thinly sliced avocado
guacamole
fresh made salsa (or from a jar)
sour cream (dairy or soy)
chopped fresh cilantro
chopped green onion
chopped black olives

Heat oil in a large pan over medium heat. Saute onion in oil until transparent. Add garlic and stir. Stir in chili powder, mustard and cumin, then add beans and water/stock. Simmer, stirring, until beans are soft and most of the liquids are absorbed, about 5 minutes. Stir in soy sauce or Bragg. If you like, you can mash the beans in the pot, or leave chunky. Taste and adjust seasoning if desired (maybe a sprinkle of thyme or ground black pepper would be nice?).

Preheat oven to 375F. Spread a generous layer of the sweet potato mixture, then top with the beans. (*See Note below.) Roll up burrito, folding edges in from all 4 sides to cover filling (see diagram).

Repeat with remaining tortillas, bean mixture and sweet potato. Place burritos seam side down on a lightly oiled baking sheet. Bake for 10 to 15 minutes or until burritos are crisp (it's extra nice if you brush a layer of olive oil on the tops of the burritos before baking, to make them come out golden crispy).

Serve garnished with toppings of your choice and a nice salad! Makes about 4-6 burritos, depending on amount of filling.

*NOTE: For a burrito to-go, skip the oven baking. At this point, add the filling in a long and thin formation, and add the garnishes as part of the filling. Then simply roll up the burritos by folding up the bottom flap, then the left flap, then roll towards the right leaving the top open. Wrap the bottom half with wax paper or a napkin and you're good to go!

FOR INDIVIDUAL DOSHAS
VATAS a great Vata meal! Replace kidney beans with aduki beans; replace sour cream with plain yogurt
PITTAS reduce onion, garlic, chili powder, mustard, cumin and green onion to minimal amounts; replace sour cream with plain yogurt; avoid tomato (salsa)
KAPHAS replace sweet potato with yam (or white potato); replace kidney beans with aduki beans; if possible use large corn tortillas or other non-wheat tortillas; avoid avocado and use plain yogurt instead of sour cream.

Tips for Being a Healthy Vegan...

2008-01-18T12:29:00.000-05:00

...And Vegetarian!

After being vegetarian for 6 or 7 years, I decided to scrap the dairy part altogether and follow a vegan diet. Unfortunately, I did it in a way that caused me to develop food sensitivities. I indeed eliminated all dairy and eggs, but simply increased my intake of breads, potatoes and soy products. So I developed sensitivities to, you guessed it, breads (wheat, oat, yeast), potatoes, and soy products.

I believe there are some simple staples in our diet that will lead to a healthy, balanced vegan body, including:

GO HEAVY ON THE VEGETABLES AND DARK LEAFY GREENS
The most vital foods are dark, leafy greens, to be sure. Add multi-coloured vegetables, root vegetables, and antioxidant-rich berries and fruit, plus hearty whole grains and energy-packed beans and lentils, and you'll do excellently!

EASY ON THE BREADY FOODS
It's too easy to make breads a staple in any diet, but especially a vegan diet (how many times has my dinner been sliced bread with almond butter and bananas!). By not relying on breads, muffins, etc, you'll make room for more whole foods with more complex carbohydrates and nutrients.

WHOLE GRAINS
White rice and pasta may feel like comfort food but these tend to be very refined. Opt for brown rice, non-wheat pasta (kamut, spelt, etc), and take the time to experiment with the many varieties of grains. Try quinoa (very high protein), millet, buckwheat, barley and others, often!

VARIOUS BEANS
Beans are packed with protein, and there's lots available besides chickpeas and tofu. Adzuki beans have the highest protein of all and are easily digested and taste wonderful. Mung beans are delicious, nutritious and versatile... and of course there are all the great lentils! My favourites are French lentils and red lentils, plus chickpeas. I also want to include in this category seeds and nuts, which contain healthy fats and also lots of protein. Try avoiding peanuts, though, as they're are fungal, but go crazy with seeds like pumpkin seeds, sesame (high calcium!), flax and hemp seed (both high in Omegas!).

DON'T RELY ON OR IMMITATION MEAT & DAIRY
If we're used to a diet of cheese and bread and burgers and meat 'n' potatoes, then trying to simply replicate that within the vegan confines will lead to a mono-diet full of soy, fat and gluten. Rather than make a pizza using "ground beef" tofu and soy cheese, skip these and opt for grilled veggies, olives and walnuts on a whole grain homemade crust. Forget macaroni and "cheese", try kamut rotini with fresh pesto and a sprinkle of nutritional yeast.

WHAT'S MISSING?
Anything not already mentioned will of course not fall under the whole foods umbrella of healthy eating. That includes sugar, salt, coffee, tea, booze, oils, margarine -- if you can't clearly see what the plant looks like that this stuff came from, it's been refined and therefore should be really limited in our food repertoire. Also, opt for quick-frying or baking instead of deep-frying foods, and pressure-cooking is the best way to preserve vitamins and flavour in stews and soups. Include lots of fresh (raw) foods, which will have different nutrients than their cooked versions.

A NOTE ON PROTEIN
There's been much debate about whether you need to combine rice and beans for a "complete protein", but my understanding (with much help from my naturopath) is that veg diets tend to be severely deficient in protein. The best source is soy (vary it up with edamame beans, soy powder in baking and smoothies, tofu desserts and baked tofu, instead of immitation meats), followed closely by hemp hearts!

You need 5 grams of protein for every 10 pounds you weigh (ie. 75 g if you weigh 150 lbs). If you're trying to gain or lose weight, calculate based on your target weight. You get 15 grams of protein in: 1 cup of cooked beans, lentils or split peas; 5 Tbsp hemp hearts; 1/2 cup of peanuts;
3/4 cup walnuts or almonds; 1/2 cup soy beans and 1/2 block of tofu.
We need a lot of protein, so get it at every meal and every snack!

Although we may miss our starchy, fatty comfort food, switching to a whole foods vegan diet will simply feel better in our bodies and our spirits. It's an opportunity to embrace the incredible variety of nature's bounty, and to try recipes by cultures from around the world!

RECIPE ~ Detox Soup

2008-01-15T17:59:00.000-05:00

And the new year's efforts continue! This salt-free, naturally flavourful soup was inspired by Gillian McKeith's recipe for Green Goddess Soup, tailor made for winter detox, though I think it's lovely at any time of year. My version turns out more orange than green, but the more greens (kale and spinach) you add, the better the detox.

1 large onion, chopped small
1 clove garlic, minced
2 turnips or 1 sweet potato, peeled and chopped small
4 cups vegetable stock (from 1 vegetable stock cube)
1" piece of ginger, minced
2 large zucchinis, chopped small
2 cups minced curly kale
a large handful of spinach, coarsely chopped
juice of 1 lemon
fresh chopped parsley, flax oil and fresh black pepper for garnish

Saute the onion and garlic in a sauce pan with a little water for a few minutes. Add the turnip or sweet potato and saute until they just begin to soften. Stir in the stock and ginger and simmer for 10 minutes.

Add zucchini and kale and cook over medium-low heat for half an hour, covered. At the end, stir in spinach and lemon juice, letting the spinach wilt. Puree half the soup in a blender or using a hand blender and serve with a drizzle of flax oil and generous scatter of parsley and fresh pepper. Serves 3.

FOR INDIVIDUAL DOSHAS
VATAS choose sweet potato; replace kale with other leafy greens
PITTAS choose sweet potato; replace spinach with other leafy greens; reduce ginger to 1/2" piece; omit pepper
KAPHAS choose turnips; replace 1 or both zucchinis with 1 or 2 cups chopped cabbage

RECIPE ~ Cleansing Tea for Weight Loss & Rejuvenation

2008-01-04T10:46:00.000-05:00

Happy New Year! A perfect time to share another gem from Food As Medicine by Dharma Singh Khalsa, where he shares this recipe which "has been used for centuries to dissolve fatty tissue... improves the beauty and youthfulness of the skin, cleanses the mucous membrane of the colon, and is an excellent source of vitamin C... is a diuretic and
helps reduce water retention, balances the appetite, and minimizes food cravings. Drink 2 or 3 glasses a day for weight loss purposes."

1/3 cup fresh or 1/4 cup dried mint leaves
2 cups cumin seeds
1 Tbsp fresh or concentrated tamarind
1/2 tsp black salt
4 lemons, sliced
1/2 Tbsp black pepper
3 litres filtered water

Combine all the ingredients in a pot and bring to a boil. (I also added a tablespoon of fennel seeds for flavour.) Lower heat and continue to boil, covered, on low heat for 2 hours. You may have to add up to 2 cups more water. Strain. Serve hot or cold. Store for up to 1 week refrigerated. The ingredients may be reused once to make more tea.

Makes 2 1/2 to 3 litres.

FOR INDIVIDUAL DOSHAS
This healing beverage is tri-doshic, though best suited for Pitta and Kapha types who have excess fluids or toxins stored in their bodies.

A Note About Spices and Pregnancy
Many of my friends are pregnant at the moment so it's on my mind what should be avoided in the diet during pregnancy. Weight loss during pregnancy is never a good idea, but after is safe if it's done gently and naturally (especially to keep breastmilk healthy and flowing). This recipe above contains a large amount of cumin, and although most household spices and herbs can be used as light seasonings during pregnancy, some could cause premature labor or miscarriage, especially if used in large quantities. These include anise, aniseed oil, basil oil, caraway, celery seed or oil, chili, cinnamon, cumin, fennel, lavender, marjoram, nutmeg, nutmeg oil, oregano, parsley, peppermint oil, raspberry leaf, rhubarb, rosemary, rosemary oil, saffron, sage, sage oil and thyme oil. Here is a page with a comprehensive list of herbs and spices to avoid during pregnancy, and another one with unsafe vs. beneficial herbs.

Holiday Food Ideas

2007-12-21T09:34:00.000-05:00

It's the season of festive gatherings! Here are ideas of recipes from my website of food ideas to make for holiday meals or to give as gifts...

~ FOOD GIFT IDEAS ~

Biscotti
in a container with colourful tissue paper

Carob Nut Balls
in a decorative reuseable box

Puffed Rice Squares
(adding dried cranberries!) in a glass or pottery cookie jar

Green Chai Tea
in a tin or baggie with a teacup, small bodum, or metal tea strainer

Greens Pesto
packaged in a decorative jar

Liquid Gold Salad Dressing
in a decorative bottle

Pumpkin Spice Cookies
in a reuseable box lined with doilies

Sugar-Free Jams
in decorative jars

Walnut Butter
in a decorative jar, along with fancy oat biscuits

~ MEALS ~ DESSERTS ~ POTLUCKS ~

Herbed Quinoa with Citrus
a light and minty grain side-dish

Parsnip Salad
to replace the standard, heavy potato dish

Stuffed Zucchini Boats
an enticing hot main or side dish

Asparagus Niçoise
an impressive vegetable side

Mediterranean Stuffed Squash
as a seasonal vegetarian main course

Carrot Apple Soup with Toasted Almonds

Apple Spice Chai Tea Loaf for dessert with fragrant tea

Chickpea Chocolate Cake
wheat-free, dairy-free, fat-free and guilt-free!

RECIPE ~ Carob Nut Balls

2007-12-10T11:03:00.000-05:00

They're not truffles but kinda, and they're not cookies but kinda. What they are is cute, healthy and delicious treats! See my article on why I love carob.

3/4 cup almond butter
1/2 cup carob powder
1/2 tsp cinnamon
1/3 cup raw honey, brown rice syrup or agave nectar (up to 1/2 cup if you like them sweeter)
1 tsp vanilla
1 cup puffed cereal*
1/2 cup chopped nuts*

COATING OPTIONS
unsweetened coconut
carob ganache (see bottom of recipe for directions)
cocoa or carob powder combined with a dash of cinnamon

Thoroughly combine the almond butter, carob powder, cinnamon, honey and vanilla. The dough will be quite stiff. Knead in the nuts and cereal. With wet hands, form into walnut-sized balls. Make sure the surface is glisteningly damp. Choose which coating you'd like to use and roll balls in either coconut, carob ganache, or cocoa/carob powder. Personally, I tried them all, just to see how pretty each variation can be. I found the coconut coating to be the nicest, and easy to coat by shaking the balls in a ziploc bag with the coconut.

Refrigerate til firm, or freeze in an air-tight container to store for a week or more.

*If you have the option, choose a tiny puffed grain like quinoa or millet. Otherwise, crisp rice will work great, or a flake cereal crushed into smaller bits. If using sweetened cereal, use smaller amount of honey.
*Use any seeds or chopped nuts you like, or according to your dosha. I used lightly toasted pecan pieces.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata treat, though due to the nuts and puffed cereal, consume in moderation
PITTAS a great Pitta treat; substitute honey with brown rice syrup
KAPHAS substitute almond butter with pumpkin seed or sunflower seed butter, and use these seeds instead of the chopped nuts (toast lightly for added flavour); choose non-coconut coating options; these are heavy so consume in moderation

MAKING CAROB GANACHE
This was quite an arduous job, but worth the effort! Here are two ways (I used the first option):
1) Heat an inch of water to boiling in a small pot then reduce to a low simmer. Place 1/2 cup carob chips in another small pot, put this pot on top of the steaming pot, and let melt, uncovered; do not stir until melted. Stir in 2 tsp unsalted margarine or coconut oil plus 2 Tbsp almond or coconut milk, or enough to get the consistency you like.
2) Blend together 3 Tbsp carob powder and 1/4 cup sugar. In a small pot, melt 2 Tbsp unsalted margarine, remove from heat and gradually whisk in carob powder mixture. If it gets too thick, add a small amount of warm 'milk slowly to thin. Adjust with more carob powder if too thin.

Aluminum elimination

2007-12-06T16:40:00.000-05:00

Say that five times fast!

I think it's almost common knowledge by now that aluminum can be dangerous to our health. Abnormal levels of aluminum are found in people suffering from Alzheimer's, osteoporosis, colic, rickets, gastrointestinal problems, anemia, headaches, decreased liver and kidney function, and can contribute to softening of the bones, memory loss, speech problems, interference with the metabolism of calcium, extreme nervousness, and aching muscles.

That's a pretty long list of ailments. The question is, where are we getting all this excess aluminum?

The list of where we get too much aluminum is no shorter. Aluminum is found naturally in our air, water and soil. Acid rain leaches aluminum from the soil into our drinking water, hence the biggest source of aluminum comes from our municipal water supplies. Additionally we find it in household goods. It is used in the process of making cooking pots and pans, utensils and foil. Other items such as over-the-counter pain killers, anti-inflammatory products, and douche preparations can also contain aluminum. Aluminum is also an additive in most baking powders, is used in food processing, and is present in antiperspirants, toothpaste (NB: fluoride is also toxic), dental amalgams, bleached flour, grated cheese, table salt, and beer (especially when the beer is in aluminum cans). (from Bella Online)

To ditch the aluminum from our bodies, we should eliminate the following items from our homes:

ALUMINUM POTS & PANS
Throw out your aluminum cookware and instead use stainless steel or cast iron pots and pans, and ceramic pottery bakeware. Note that the longer food is cooked in aluminum pots, the more they corrode, and the more aluminum is absorbed into the food. Aluminum is more readily dissolved by acid-forming foods including coffee, cheese, meat, black and green tea, cabbage, cucumbers, tomatoes, turnips, spinach and radishes.

ALUMINUM FOIL
Self-explanatory, do not use aluminum foil for cooking or storing food. I've found that sometimes little bits of foil get stuck to the food and may get accidentally eaten. Store foods in stainless steel or glass containers.

ANTACIDS
May contain aluminum hydroxide. Some aluminum-free antacids are available, check labels carefully. Better yet is to eat an alkaline diet and eliminate the need for antacids.

ALUMINUM SALTS
Found in antidiarrheal products and commercial douches.

SHAMPOOS
Anti-dandruff shampoos may contain magnesium aluminum silicate. Watch labels carefully for aluminum lauryl sulfate, which is a common ingredient in many popular shampoo products.

BUFFERED ASPIRIN
Buffered aspirin can contain up to 14.4 to 88 milligrams of aluminum hydroxide or aluminum glycinate. Ordinary aspirin is aluminum free as are many other pain killers. Read the labels carefully.

TETRA PAK JUICE CONTAINERS & ALUMINUM CANS
Aluminum-coated waxed containers, especially ones containing orange and pineapple juices, cause juices inside to absorb aluminum. Beer and soft drinks that are stored in aluminum cans also absorb small quantities of aluminum. Opt for glass bottled beverages or make juices fresh or from concentrate.

ANTIPERSPIRANTS
Contain aluminum chlorhydrate. Switch to natural deodorants. Visit your health food store for options, or try natural concoctions.

BAKED GOODS & CHEESE FOOD ADDITIVES
Cake mixes, frozen doughs, self-rising flour, and sliced process cheese food all contain sodium aluminum phosphate. Baking powder uses sodium aluminum sulfate, but you can make your own natural alum-free baking powder. Starch modifiers and anti-caking agents also contain varying levels of aluminum compounds. Processed cheese and cheese product slices like the kind used on cheese burgers at fast food restaurants contain aluminum to make the cheese melt better.

Eating a diet high in fiber will help push toxins out of the body more efficiently. Eating apples is also supposed to help with aluminum in the body, but I'm not sure how...! Nonetheless, it's no surprise that healthy eating, home-cooking, whole foods and natural cooking materials all contribute to naturally better health.

Read more in the HerbTime website, Black Herbals website, and Wikipedia.

RECIPE ~ Olive Walnut Bread

2007-12-02T17:12:00.000-05:00

So easy to prepare, this yeast-free quick bread is country living no matter where you are! Pictured here using sun-dried black olives, fresh rosemary and mixed whole grain flours.

2 1/2 cups flour
1 Tbsp baking powder
1/4 tsp sea salt
2 Tbsp fresh minced herbs or 1 Tbsp dried
(such as rosemary, sage, basil, thyme...)
1 cup plain rice milk
1/4 cup extra virgin olive oil
2 tsp brown rice syrup
1/2 cup pitted olives, chopped
1 cup walnut pieces

In a large bowl, thoroughly combine the flour, baking powder, sea salt and herbs. In a small bowl, combine rice milk, olive oil and rice syrup. Add to flour mixture and stir until just combined. Fold in olives and walnuts.

Heat oven to 350F and lightly grease a loaf pan (not too big). Scrape the batter into the pan and smooth the top a bit. Brush on a little rice milk all over the surface. Bake for 45 to 50 minutes or until a knife inserted comes out clean and dry.

Makes 1 loaf. Serve warm with soup and salad for a meal, or spread with hummus or tofu spread for a hearty snack.

FOR INDIVIDUAL DOSHAS
VATAS choose wheat, oat, rice and/or quinoa flours
PITTAS choose wheat, spelt, barley and/or oat flours; sweeten with maple syrup; replace walnuts with sunflower seeds
KAPHAS choose oat, barley, rye, and/or quinoa flour; replace olive oil and rice syrup with 2 Tbsp sunflower oil and 1/4 cup fruit juice concentrate; replace olives with chopped dry-packed sundried tomatoes, and walnuts with sunflower seeds

RECIPE ~ Greens Pesto

2007-11-23T09:23:00.000-05:00

If basil is out of season and you're looking to get more fresh greens in your diet, make this pesto!

1/2 cup shelled pistachios
1 Tbsp minced garlic
1 Tbsp miso
grated rind of 1 lemon
1 cup fresh chopped bitter greens (rapini, dandelion, arugula...)
1 cup fresh chopped spinach
generous drizzle of extra virgin olive oil
juice of 1/4 lemon wedge

Place all ingredients in a food processor and grind until a chunky paste forms. Use immediately or refrigerate in a jar for a few days. Makes about 1 cup.

WAYS TO USE YOUR PESTO
~ toss in cooked rice for a hot side dish or a cold rice salad with chopped cucumbers and cherry tomatoes
~ toss in pasta for a hot side dish or cold pesto pasta salad with artichoke hearts, olives and sundried tomatoes
~ stir into hummus for an exciting variation on the chickpea dip
~ mix with mayonnaise (vegan or regular) for a delicious dip for fries like oven-baked sweet potato fries

Heavily inspired by the deliciousness of the recipes found on Vegan YumYum!

FOR INDIVIDUAL DOSHAS
VATAS spinach and leafy greens are too pungent for Vatas so consume in moderation
PITTAS choose dandelion and other leafy greens but avoid arugula and spinach; replace pistachios with soaked almonds
KAPHAS excellent for Kaphas! reduce oil to a minimum (1 Tbsp), adding water or more lemon juice if needed for the right consistency; replace pistachios with soaked almonds

Good salts, bad salts

2007-11-16T15:17:00.000-05:00

Our modern diets are overloaded with sodium, hidden in processed and prepared foods, and iodized salt a staple in kitchens. This causes high blood pressure, water retention, dehydration, premature aging, hair loss, and deadens our tasted buds requiring evermore flavoured foods (ie. more salt, sugar, flavour enhancers). But not all salts are created equally, and not all salts are bad for you! In fact, the body needs salt to balance the electolytes in the body. Here are some distinctions:

SODIUM & IODIZED TABLE SALT
~ regular table salt no longer has anything in common with the original crystal salt, because table salt is now the chemical compound sodium chloride as opposed to the natural crystal; it is "chemically cleaned" and reduced only to sodium and chloride, dried in high-temperature kilns that changing he salt's chemical structure, which in turn adversely affects the human body

~ iodine is added to table salt to prevent goiter, but is so plentiful in preserved foods that we don't need to add it in our cooking; magnesium carbonate or sodium silicoaluminate are also an additive to prevent clumping (anything with "alum" should be avoided in the diet as it's been linked to diseases such as Alzheimer's -- this includes aluminum cookware, deodorants, and baking powder)

Table salt (sodium chloride) has only 2 or 3 chemical elements, whereas sea water has 84 elements; for our body to be healthy we need all those elements; in using common salt, we are depriving ourselves of vital trace minerals, contributing to health imbalances and becoming more susceptible to disease. If we think of our bodies having the same salinity as the ocean, and if indeed we all came from that original source of life on Earth, it would make sense to recreate in ourselves the perfect balance of minerals found only in these ancient bodies of water.

SEA SALT
~ sea salt is produced by evaporating sea water as compared to salt produced from mines, but read labels carefully as many of these salts are refined and use some of the same additives as
table salt

~ look for 100% natural (no additives) sea salt, harvested and processed by organic methods, unrefined, and free of pesticides, herbicides, and chemicals

~ fleur de sel means "salt flower" and is a very special sea salt from France, with fine moist granules of a whitish-grey colour; traditionally harvested (mostly by women) by skimming the surface of the sea water of the salt marshes

~ sel gris (grey salt) is organic French sea salt, moist and unrefined and high in minerals. It remains a light grey, almost light purple color because of the clay from the salt flats where it is collected by hand using traditional Celtic methods; considered to be the best quality salt available

~ Himalayan crystal salt comes from one specific location in Pakistan and has been the subject of comprehensive medical research; this special salt can actually be viewed as food and is considered holistic, wholesome, unaltered, natural salt, as it has crystallized in the Earth over millions of years; it contains all the elements (natural minerals and trace elements) found in the human body

TISSUE SALTS
~ tissue Salts are inorganic mineral substances, exactly the same as those that compose our earth and its soils, recognized by 19th century physician Dr. Schuessler as the material basis of the organs and healthy cellular function of the body

~ 12 tissue salts were identified to be present in every human cell (Calc Fluor, Calc Phos, Calc Sulph, Ferr Phos, Kali Mur, Kali Phos, Kali Sulph, Mag Phos, Nat Mur, Nat Phos, Nat Sulph, and Silica)

SALT & AYURVEDA
~ Rasas are the 6 tastes Ayurveda uses to assess foods; they include Sweet, Sour, Bitter, Astringent, Pungent, and Salty

~ the salty taste (lavaana) is heating, moist and heavy, and stimulates digestive fire while providing some grounding -- this makes Salty flavours good for calming Vata, and hence in excess aggravates Kapha and Pitta

~ every meal should contain all 6 tastes to some degree, depending on dosha, so moderately include the salty flavour in your meals (from sea vegetables, Bragg Liquid Aminos, and small amounts of healthy sea salts)

Find more info about Himalayan crystal salt, Ayurvedic tastes, tissue salts, and French natural sea salts.

RECIPE ~ Basmati Rice with Grilled Vegetables & Pine Nuts

2007-11-11T09:41:00.000-05:00

My friend Marion was the first member of my Recipe Club, and she sent in a recipe for char-grilled fennel, zucchini and onion rice. This recipe below was heavily inspired by it -- a delicious, colourful meal in a bowl! Since I was short on time, I sauteed the vegetables but they are lovely grilled or roasted.

1 cup brown basmati rice
1 bunch asparagus, tough ends trimmed
1 fennel (anise) bulb, quartered
1 large zucchini, halved lengthwise
1 large red onion, peeled and quartered
2-4 cloves garlic, minced
grated peel and juice of 1/2 a lemon
2 Tbsp olive oil
1/4 cup fresh parsley, chopped
1 cup chopped roma tomatoes or whole cherry tomatoes
1 tsp ground cumin
fresh ground pepper
salt or Bragg to taste
pine nuts for garnishing

Wash the rice then cook in a saucepan with 2 cups filtered water, covered, until done, about 35 minutes.

Meanwhile, prepare the vegetables. If grilling on the barbecue, toss in olive oil, grill, then chop into bite-sized pieces. If sauteing, chop raw vegetables into bite-sized pieces and stir fry separately in 1 Tbsp olive oil each batch. If roasting, toss large or small chopped pieces in olive oil and roast until cooked and slightly charred. Stir once or twice to prevent sticking or burning.

In a small bowl, combine the garlic, lemon zest, lemon juice, olive oil, cumin, pepper, and salt or Bragg. When the vegetables are cooked, place the rice in a large bowl and top with veggies. Season with salt and pepper, add parsley and tomatoes, then pour on the dressing. Gently stir everything together with a large spoon or salad tongs. Taste and adjust seasonings, and serve hot, warm or at room temperature, topped with pine nuts. Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata recipe
PITTAS omit garlic, tomatoes and black pepper; preferable to replace pine nuts with pumpkin seeds; reduce salt
KAPHAS replace zucchini with cauliflower florets; preferable to replace pine nuts with pumpkin seeds; reduce oil and salt

RECIPE ~ Easiest Soup Ever

2007-11-02T08:20:00.000-04:00

I literally looked at what I had in the fridge, took 5 minutes to prepare the ingredients, did some work for a while, then came back to puree. That was it. And it's low fat, high fiber, low sodium, light-yet-filling, and delicious! This recipe serves 1, so increase as needed for more servings.

2 cups water
1/2 cube herb bouillon (like Harvest Sun brand)
2 cups leafy greens, washed and torn
handful of baby carrots
1/2 apple, chopped
small handful of red or french lentils
2 cloves garlic, crushed and peeled
1 Tbsp grated fresh ginger
1 tsp each turmeric, ground cumin and ground coriander
garnish options: tahini, cilantro, parsley, hemp seeds, flax oil, hot sauce

In a small pot pour in the water and add the bouillon, greens (I used about 2 handfuls of chard), carrots, apple, lentils (I used about 1/4 cup french lentils), garlic, ginger and spices. Cover and let cook half an hour to 45 minutes. When you're ready to have the soup, puree and pour into a bowl and garnish with your chosen yummies. Enjoy!

I drizzled some tahini into the soup just before pureeing, then stirred in 1 Tbsp each chopped cilantro and parsley, a drizzle of flax oil and a smattering of hemp seeds. The secret is the bit of apple to give some sweetness, and the tahini really makes it creamier.

FOR INDIVIDUAL DOSHAS
Great for all doshas.

RECIPE ~ Apple Rings

2007-10-21T10:46:00.000-04:00

If you happen to have a big bagful of apples this autumn like I did, slice them up to make sweet, healthy, crispy snacks! Alternately, cube them to end up with raisin-like dried apple bits (which are delicious in cereal, oatmeal, or cookie or muffin recipes).

Sweet red apples

Heat oven to 150F (70C) -- basically the first notch on the dial, the lowest heat. Wash and core the apples (I used a vegetable peeler to cut and scoop out the core). Cut into slices about 1/2 cm thick. Spread in one layer on a large cookie sheet and dry in the oven for about 2-4 hours (less time for soft dried apple rings, more time for dry crispy rings). Halfway through baking time, flip the apples and turn the pan for even heat.

4 apples dried into rings fills a sandwich-sized ziplock bag. Store refrigerated in an closed container, or leave out to continue drying if consumed within a few days.

FOR INDIVIDUAL DOSHAS
VATAS generally Vatas should avoid dry fruit, so opt for under-drying these apple rings (2 hrs) to keep them chewy and just a little bit juicy
PITTAS a great pitta treat
KAPHAS a great kapha treat

RECIPE ~ Pumpkin Seed Butter Shortbread Cookies

2007-10-11T14:24:00.000-04:00

Another excellent, healthy recipe from Ricki's Kitchen, and just in time for pumpkin season! This shortbread cookie replaces butter with pumpkin seed butter, making it a vegan treat that's rich in fibre. Pictured here rolled out and cut into hearts and stars using mini cookie cutters.

1/2 cup pumpkin seed butter
1/4 cup ground flax seeds
1/4 cup pure maple syrup
1 tsp pure vanilla extract
1/2 cup brown rice flour
1/8 tsp sea salt

Preheat oven to 350F. Line a cookie sheet with parchment paper, or spray with nonstick cooking spray.

In a medium bowl, combine the seed butter, flax seeds, maple syrup and vanilla and mix until creamy and evenly blended. Add the flour and salt and mix well, until you have a fairly stiff dough.

Using a teaspoon or small scoop, place measures of dough on the cookie sheet, about 1 inch apart. Flatten slightly with the back of a glass or your palm.

Bake for 10-12 minutes, until cookies are light golden, turning the sheet about halfway through. Allow to cool before removing from the sheet.

Store in an airtight container in the refrigerator for up to 5 days. Makes one dozen.

FOR INDIVIDUAL DOSHAS
VATAS use rice syrup instead of maple syrup
PITTAS use Pitta-friendly flour such as white rice, tapioca or spelt
KAPHAS replace brown rice flour with tapioca, millet or spelt flours and sweeten with fruit juice concentrate instead of maple syrup

RECIPE ~ Mock Cornbread

2007-09-29T08:15:00.002-04:00

Being on a diet prohibiting wheat, gluten, dairy and corn, I must admit I miss all things with corn, especially during autumn harvest time! How I miss cornbread muffins... This ingenious recipe tastes quite a bit like a light cornbread, and comes from The Food Allergy Cookbook by Marilyn Gioannini. Pictured here using brown rice flour and topped with sugar-free jam.

1 1/2 cups millet flour or brown rice flour
1 Tbsp arrowroot flour
1 1/2 tsp baking powder
1/4 tsp salt
2 Tbsp sunflower oil
1 Tbsp honey or other sweetener (optional)
1/2 cup soy milk or other milk substitute, or water

Preheat oven to 400F. Grease 9 cups of a muffin tin with vegetable oil.

Mix flour, arrowroot, baking powder and salt in a medium bowl. Work in oil with your fingertips. Add the remaining ingredients and mix briefly, just long enough to moisten the ingredients. Rice flour seems to require 1/2 cup liquid, but use 1/3 cup for millet flour.

Divide the dough evenly among 9 muffin cups and bake about 12-15 minutes. Let cool briefly, then loosen with a spoon to remove. Cool on wire racks. They come out about an inch tall. (Double the recipe for 1 dozen taller breads.) Best enjoyed freshly baked and warm with a pat of ghee, honey or jam, or enjoy as a side to soups, salad meals or bean dishes.

NOTES These begin to harden after the first day, so rather than let them get stale, eat fresh -- they also freeze very well! Thaw and reheat in the toaster or oven. Ayurvedic principles discourage heating honey, so preferably use brown rice, maple or agave syrups for baking.

FOR INDIVIDUAL DOSHAS
Excellent for all doshas!
VATAS choose brown rice flour, brown rice syrup and almond or rice milk (avoid millet and soy)
PITTAS use amaranth, barley or tapioca flour, any milk substitute, and maple syrup
KAPHAS use millet or barley flour and soy milk, omit sweetener

RECIPE ~ Yoga Mung Beans & Rice

2007-09-20T16:05:00.000-04:00

My friend Sarah recommended a fascinating book called Food As Medicine by Dharma Singh Khalsa, in which he recommends mung beans and rice as an easily digestible, healing staple you can "fall back on when you need to regain balance in your life." He suggests eating it at least once a week for general good health and especially after fasting. I feature it now as a good cleansing recipe in honour of the Autumn Equinox this coming weekend!

1/2 cup mung beans
1/2 cup basmati rice
1 bay leaf
1-inch piece kombu seaweed
5 cups water
2-3 cups chopped assorted vegetables (carrots, celery, zucchini, broccoli...)
1 Tbsp ghee
1 Tbsp olive oil
1 onion*, chopped
1/2 tsp pepper
1/4 cup ginger root, minced
2 cloves garlic*, minced
1 tsp turmeric
1 tsp garam masala
1/2 tsp crushed red chilis* (or to taste)
1 Tbsp dried basil
Seeds of 3 cardamom pods
Sea salt or Bragg to taste

Soak beans overnight. Wash and rince 3 times. Bring water to a boil, add beans, bay leaves and kombu; let boil over medium-high flame. When the beans have been boiled and are soft, about 40-50 minutes, add rice, lower heat to simmer, and let cook for another 20 minutes. (If using brown basmati, add after 20 minutes of cooking beans, to allow 40 minutes to cook rice.)

Wash and chop vegetables (I used 1 cup each zucchini, carrot, peas and cabbage). Add to simmering rice and beans along with the ghee and continue to cook for 15 more minutes. Meanwhile, heat oil in a large frying pan and add onions, ginger and garlic. Saute for until brown and then add turmeric, pepper, garam masala and red chilies*. Stir this mixture into the pot of beans and rice. Add sweet basil, cardamom seeds, and sea salt or Braggs. Continue simmering another 10-15 minutes, stirring often. If needed, add more boiling water until rice and vegetables are completely cooked. The consistency should be rich, thick and soupy.

Serve with a dollop of yogurt if you like, a drizzle of flax oil, or a sprinkling of pine nuts. For some zingy fresh greens, Vatas and Kaphas can top with a spoonful of my green salsa or just fresh chopped parsley/cilantro. Makes 4 servings.

*Omit onions, garlic and chilis if following a sattvic way of eating or if following a fast or illness.

I call this "Yoga" Mung Beans & Rice because in his book, Dr. Khalsa refers to this kind of eating "Yoga Nutritional Therapy", which is simply a modern term for Ayurvedic nutrition. According to YNT, three major health foods are almonds (nuts and oil), beets (vegetables and greens), and basmati rice. Ghee is also noted as a healing ingredient. This particular type of dish -- a healing soupy stew of rice and mung beans -- is also called a kichadi. NOTE: If serving to the sick, elderly, or children, make it less spicy.

FOR INDIVIDUAL DOSHAS
A healing stew for all doshas.
VATAS stir in ghee to your individual bowl if you like
PITTAS reduce garlic, ginger and chilis to half
KAPHAS use brown basmati

2 RECIPES ~ Steamed Veggie Salad with Chickpeas & Garlic Sauteed Dandelion Greens

2007-09-10T08:56:00.000-04:00

Two side dishes packed with flavour and massive health points! I had this recently for a light-yet-filling lunch with toast and hummus.

STEAMED VEGGIE SALAD WITH CHICKPEAS
2 cups cauliflower florets
2 cups broccoli florets
1 cup cooked chickpeas
1/2 cup cucumber, chopped
1/4 cup kalamata olives and/or artichoke hearts, chopped
2 green onions, chopped
2 Tbsp fresh chopped herbs (like basil, rosemary, etc) or 2 tsp dry
2 cloves garlic, minced
2 Tbsp olive or flax oil
juice of half a lemon
1/2 tsp each ground cumin and ground anise or fennel seed
sea salt & pepper to taste

Steam the cauliflower and broccoli together for 5 to 10 minutes, until tender but still still crisp. Run under cold water to stop cooking, and drain. Place in a large bowl with the chickpeas, cucumber, green onions, olives/artichoke hearts and herbs. In a cup, mix together the garlic, oil, lemon juice and spices. Stir into the salad. Serves 4.

GARLIC SAUTEED DANDELION GREENS
a handful of fresh dandelion greens*
2 cloves garlic, chopped
2 Tbsp olive oil
juice of half a lemon
sea salt & pepper to taste

In a skillet, heat the oil and add the garlic. When it starts to fry a bit, add the dandelion greens and toss around until wilted and a bit crisp on the edges, around 4 minutes. Sprinkle with lemon juice, season with salt and pepper and toss again. Serves 1 as a side dish.

*NOTE: If you like, you can chop the dandelion greens first and add a few pine nuts while sauteing. Makes an exciting topping to toast with hummus!

FOR INDIVIDUAL DOSHAS
VATAS replace broccoli with diced cubed sweet potato, and steam cauliflower until mostly soft; replace chickpeas with whole cooked mung beans
PITTAS omit garlic; use salt minimally
KAPHAS choose artichokes; replace cucumber with celery; use salt minimally

Garlic & Onions according to Ayurveda

2007-09-06T16:51:00.001-04:00

I've received commentary in the past about the issue with including onions and garlic in my recipes, as they are deemed inappropriate for an Ayurvedic diet. It's such an interesting arm of this life and food philosophy, that I thought I'd talk a bit about it!

In the words of Amadea Morningstar:

~ the first step (for a healthy mind and body via thorough digestion and elimination) is to eat a primarily sattvic (pure, fresh) diet, avoiding rajasic (fiery) and tamasic (spoiled) foods in the main. Sattvic foods are fresh and light and help clear the mind.

Energetically, rajasic foods stimulate more fire, aggression, passion. They are good foods for stirring up trouble or spurring on the dragons within."

In general, to eat foods that are rajasic in nature will take you further away from a clear brain and calm spirit -- in effect, further away from the goal of enlightenment -- and cause your energy to be more emotional, unpredictable and fiery.

Now, you probably want to know what foods are rajasic by now! The list is actually quite long, so I'll include some of the more common foods:

~ garlic
~ canned foods
~ cheese
~ chilis
~ ice cream
~ lemon & lime
~ peanuts
~ pickled or fermented foods & vinegar
~ nightshades (eggplants, tomatoes, peppers)
~ all salts and sugars (all granulated sugars, fructose, syrups, molasses...)

To put things in perspective consider this:

"A bit of these foods can be used in meals with little ill effect and good enhancement of flavor. A couple of cloves of garlic per week, for example, would not be considered overboard at all by most Ayurvedic physicians. Avocados can be an excellent warming and grounding food... If, however, you live on coffee, chilis, ketchup, or sugar, you may want to look again at how you eat. It is possible your "contentious factor" is high."

As well, there are other health benefits to some of these, for example pickles and fermented foods from a Macrobiotic perspective, or the pH-balancing nature of lemons and limes.

SATTVA, RAJAS & TAMAS
These three sisters are properties, found in our minds, in our energy, in our food. They are all necessary elements in life, but like all things, need to be kept in balance.

Sattva is that which makes us curious, thoughtful, and alert. Therefore sattvic foods help us embody these qualities. There seems to be no down-side to having too much sattva in our system!

Sattvic foods include fresh vegetables and fruits, freshly cooked grains and beans, fresh-made yogurt, and nuts, seeds and natural cold-pressed oils.

Rajas makes us active, giving us the desire to work, push, and manifest. In this way, rajasic foods are invigorating and mentally stimulating. An excess of rajas can make a person too competitive, both inwardly and towards others.

Tamas gives us the desire to stop, slow down, and rest. A diet with excess tamasic foods turn us into a couch potato at best, and increase inner darkness, confusion and depression at worst.

Tamasic foods include fast food, fried foods, frozen foods, microwaved foods, process foods, condiments, leftovers, alcohol, drugs, chemicals, onions, mushrooms, margarine, meat, fish and poultry, and anything old, spoiled or rancid.

LIVING IN TAMASIC TIMES
Our modern food culture has got us eating inordinate amounts of rajasic and tamasic foods, like ketchup, burgers, french fries, frozen dinners, nuked and processed foods, with very little fresh ingredients anymore (please, Slow Food Movement, stay alive!). From an Ayurvedic perspective, there is a very obvious parallel between how we are eating, and how we are acting, with our higher than ever levels of violence, crime, war and depression. I believe following these guidelines can make good (sattvic) food our medicine, to help heal not only our bodies, but our civilization as well.

Vipassana: meditation to see things as they really are

2007-08-30T11:47:00.000-04:00

I've heard of vipassana but never understood what it was until I saw two short documentaries on its application in prison systems. Thank goodness for libraries. In my local library they carried two DVDs about vipassana meditation in prisons.

These movies, called "Doing Time, Doing Vipassana" and "Changing From Inside", takes us into a prison in India and one in the U.S.A. and demonstrates the transformation experienced by inmates who went through the intensive 10-day meditation retreat. Both films brought tears to my eyes in seeing the intense inner turmoil in these individuals, and how it gives way in an emotional cleansing that seemed to bring clarity to their minds. Watching these I thought, "miracle". Then I realized what a miracle might be -- a shedding of obstructions in spirit and in heart that reveals the core of life, the essence of existence: love.

I have not taken a vipassana course yet but would love to hear of people's experiences in this. It sounds very deep, intense and uncomfortable, as most worthwhile cleanses tend to be!

RECIPE ~ Goody Breakfast Muffins

2007-08-28T20:24:00.000-04:00

This recipe comes from an ayurvedic source I forget now, but you must try these hearty, chunky, yummy muffins fresh from the oven with a smearing of almond or walnut butter, raw honey or homemade sugarless fruit jam for a healthful breakfast or tasty treat with tea. See suggestions for specific doshas below.

1 3/4 cups mixed flour*
1/4 cup each of bran flakes, oat bran and wheat germ**
1/4 cup ground sunflower seeds
1/4 cup sesame seeds or walnuts
1 Tbsp baking powder
2 tsp cinnamon
1/4 tsp sea salt
2 eggs or 1/2 cup mashed banana
1 cup plain yogurt or 1/2 cup milk substitute (soy, rice, almond...)
1/4 cup sunflower oil
1/2 cup turbinado sugar, maple or brown rice syrup
1 cup chopped dried fruits of your choice***

* Try any combination of whole wheat, brown rice, kamut, tapioca, rye, chickpea or barley flours
** Can substitute 3/4 cup ground flax seed
*** Vatas should soak dried fruit in hot water for 10 minutes, then strain to use in recipe

Preheat oven to 400F. In a large bowl, combine all dry ingredients (from flours to salt). In a separate bowl, blend together all the wet ingredients (from eggs/banana to sweetener). Fold in dried (or soaked and drained) fruits.

Spoon batter into lightly oiled muffin cups. If desired, sprinkle tops with coconut, walnuts, or sunflower seeds (I did 4 muffins each). Bake for 15 minutes (or up to 20 if knife inserted comes out sticky). Makes 1 dozen.

FOR INDIVIDUAL DOSHAS
VATAS choose wheat, oat, rice and/or quinoa flours plus ground flax; sweeten with sugar or brown rice syrup; use soaked prunes, soaked raisins and/or soaked apricots, with or without coconut; throw in 2 Tbsp fresh grated ginger for extra digestive spice
PITTAS choose wheat, spelt, barley and/or oat flours; sweeten with sugar or maple syrup; choose any dried fruits with or without coconut
KAPHAS choose oat, barley, rye, and/or quinoa flour; sweeten with prune puree or fruit concentrate; choose any dried fruit except coconut; throw in 2 tsp dried ginger for extra digestive spice

Rock Pose for Digestion

2007-08-22T21:44:00.000-04:00

I love Rock Pose. I feel calm, grounded, a little bit like time stands still when I'm just sitting on my heels. I've just discovered that in this position, coupled with deep, slow breathing where you feel your belly distend on the inhale and press in on the exhale, helps digestion after a meal.

When I first started yoga, sitting in Rock Pose was excruciating on my knees, and I felt like the circulation in my legs just stopped. Others feel the pain on the tops of their feet, or their ankles. Happily, sitting like this for a little while each day will help increase mobility in these areas, as I am proof of now being able to enjoy, even crave, resting like this for long whiles.

You can help get more comfortable by using bolsters:
~ sitting on a blanket folded several times for padding on the floor
~ placing a small cushion or rolled up bath towel under the ankles
~ placing a rolled up hand towel behind the knees

Then, place your hands on your thighs, close your eyes, breathe deeply, and think of nothing other than the air entering your lungs and exiting your nose.

WITH BREATH OF FIRE
Want to strengthen your digestion even more? Try this exercise once in a while, but be sure to do it on an empty stomach, please!

Sit in Rock Pose, getting comfortable enough to endure several minutes. Bring your hands over your head, palms firmly touching, elbows straight. Begin breath of fire, where you concentrate on the exhale (through the nose only) by pushing in your stomach, and inhale briefly (through the nose only) without really making efforts here, just allowing your stomach to relax. Your pace should be quick: two or three breaths per second, pumping your belly quite noticeably. Continue for two to three minutes, then lower your arms and relax. If you like, lie on the floor in Corpse Pose for a minute and completely let go. Done.

RECIPE ~ Grain Salad with Mixed Herb Pesto

2007-08-14T12:18:00.000-04:00

Yum! Summertime, picnics, barbecues... all call for a fresh and herby side salad other than potatos or macaroni. Pictured here using buckwheat and a pesto made with basil, thyme, oregano, chives, mint, parsley and walnuts.

PESTO
1 cup packed mixed fresh herbs* (about 2 cups loose)
3 cloves garlic, chopped
1/4 cup walnuts (or pine nuts or blanched almonds)
1/4 cup olive oil
1/2 tsp sea salt
water as needed

In a food processor, pulse the herbs until coarsely chopped. Add the remaining ingredients and process until an even paste is formed (can be completely pureed, but leaving it a little chunky is nice, too). Add a bit of water to reach the consistency you'd like (I added around 3 tablespoons of filtered water).

GRAIN SALAD
2 cups whole grain (brown rice, quinoa, buckwheat, etc), washed
4 cups water
batch of pesto (recipe above)
2 cups spinach, washed and torn

Bring grain and water to a boil then simmer for 20 minutes (quinoa, buckwheat, barley) or 45 minutes (brown rice) until cooked. Fluff with a fork and let cool in a large bowl. When cool, stir in pesto until well combined. Stir in spinach, taste and adjust seasoning, and spoon into a decorative serving bowl. Garnish with fresh herb leaves and a sprinkling of walnuts. Serves 4.

*NOTE: Use any fresh herbs you like, such as oregano, sage, mint, lemon balm, cilantro, parsley, sage, etc. Be sure to include basil if you want that familiar pesto flavour.

FOR INDIVIDUAL DOSHAS
VATAS choose quinoa, rice or kasha
PITTAS choose whole barley, couscous or rice; choose blanched almonds; replace spinach with other leafy greens; reduce salt
KAPHAS choose whole barley, buckwheat or quinoa; replace nuts with sunflower or pumpkin seeds; reduce oil and salt

RECIPE ~ Tofu Spread

2007-08-03T09:24:00.000-04:00

Here is a fun food from Food As Medicine by Dharma Singh Khalsa, who states that "tofu and sesame seeds are high in calcium and protein." I've made some personal modifications to the recipe which I find makes it very tasty (pictured here using spinach and carrots). Use as dip, too!

1 pound medium or firm tofu, rinsed and squeezed of excess water
1 to 2 celery sticks or 1 cup spinach, finely chopped
1 scallion, finely chopped
2 Tbsp fresh parsley, finely chopped
2 Tbsp diced sweet red pepper or finely grated carrots

Juice of 1 lime or 1/2 lemon
1/4 cup vegan mayonnaise
1/4 cup olive oil
1 1/2 Tbsp nutritional yeast flakes (optional) or grated parmesan (try soy or rice parmesan)
2 cloves garlic, minced
1 tsp sea salt or a herbal sea salt like Herbamare
1 tsp vegetable seasoning like Spike or mixed dried herbs of your choice
3 Tbsp tahini

Steam tofu for 10 minutes. Squeeze out any remaining water again, then crumble tofu and mash with a fork. Blend in celery, scallion, parsley, and red pepper or carrots.

In a separate bowl, blend together the lemon juice, mayonnaise, olive oil, yeast flakes or parmesan, garlic, salts/seasonings, and tahini. Combine with tofu mixture.

Serve with rice crackers and sliced vegetables, or as a sandwich spread. Makes about 2 cups.

VARIATIONS
~ Mix in 1/4 cup chopped sundried tomatoes, either the kind packed in oil, or dry (in which case rehydrate by soaking in boiled water for a few minutes, then drain)
~ Add 1/2 cup artichoke hearts, chopped small, either the kind packed in oil or canned (drain before using)
~ Make it soy-free using 1 cup cooked cauliflower and/or carrot in place of the tofu
~ For a silky smooth dip, use a hand blender to puree all ingredients, or just tofu and dressing before mixing in vegetables

FOR INDIVIDUAL DOSHAS
VATAS choose spinach and carrot; choose parmesan; add cayenne or paprika to taste
PITTAS omit scallion; choose lime juice and replace tahini with sunflower seed butter; reduce salt by half
KAPHAS cold tofu is aggravating to Kaphas, so opt for the soy-free variation; replace tahini with sunflower seed butter OR reduce to 1 Tbsp; reduce salt by half; add cayenne or paprika to taste

RECIPE ~ Garlic Ginger Fried Rice

2007-07-23T20:35:00.000-04:00

There are lots of things that can be done with leftover rice, and making fried rice is one of them! This is a Korean version which uses sesame oil, green onions and kimchi -- but if you don't have or don't like kimchi, just leave it out and savour the rest of it!

1 1/2 to 2 cups cooked rice (I use brown short grain)
2 Tbsp oil
3 cloves garlic, minced
1-inch piece ginger, minced
1/2 onion, chopped
2 Tbsp to 1/2 cup kimchi, chopped (basically use as much or as little as you like)
1 cup quartered mushrooms (or 2/3 cup other various chopped vegetables)
2 tsp sesame oil
salt & pepper to taste
2 tsp toasted sesame seeds
2 green onions
fresh sprouts, lightly steamed vegetables (carrots, peas, broccoli stems), optional
2 eggs, optional

Heat 1 Tbsp oil in a wok-type pan over medium-high heat and add garlic, ginger and onion. Saute until golden brown, adding mushrooms or other chopped vegetables if using (ie. bell peppers, broccoli, sprouts, etc). Then add one more tablespoon oil and add rice. Mix well, breaking up clumps, and stir in kimchi. Season with salt and pepper and add sesame oil. Continue frying until well combined and some parts get lightly browned.

Spoon into 2 bowls and, if you like, top with sprouts, vegetables cut up into matchsticks, and/or eggs. The eggs you can prepare two ways. 1) Beat eggs with sesame oil, salt and green onions and fry into a thin flat omelette. Slice into strips and serve on top of rice. 2) Fry each egg separately, sunny side up, and serve on top of rice. Garnish bowls of fried rice with toasted sesame seeds and green onion and enjoy!

Serves 2.

FOR INDIVIDUAL DOSHAS
VATAS use a small amount of kimchi
PITTAS use white rice and little or no kimchi; reduce garlic to 1 clove; minimize salt and pepper used
KAPHAS kimchi is very good for Kaphas! See if you can replace rice with other cooked grains like barley or buckwheat; minimize amounts of oil and salt used

Setting the record straight by going to see an Ayurvedic physician for a proper diagnosis

2007-07-17T23:00:00.000-04:00

Discovering my Ayurvedic mind-body constitution is to me a vital first step to know how to fine-tune my diet and lifestyle in order to optimize my health and be harmonious with the elements that have created me as a person. I have done online test, lengthy questionnaires, everything I would find to help determine my dosha. And yet, all my results -- that I am Vata, no maybe Vata-Pitta -- have been proven wrong!

Today I went to an Ayurvedic physician, trained in India, graduating from a long intensive education, and practicing for many years. She took her time asking me many questions, taking into account that it was a Pitta time of day (midday), Pitta season (summer), and that I am in a Pitta lifestage (30's). She took my pulse and carefully diagnosed my dosha and various physical conditions through this art. In the end, I am definitively, and likely have always been, a Pitta-Kapha. My mind was blown.

The reason for my earlier mix-up is simply that what I saw as a Vata trait (being active) was actually Pitta energy, and Vata's digestion issues in my case were due to Kapha's cold sluggishness. Sometimes a little information is misleading. This reminds me of how I used to try to take care of my health according to my readings but once I went to see a Naturopath, she recommended the opposite of everything I had been doing, and she brought my health back in check.

This post is a reminder to myself that an art and philosophy as beautiful, rich and complex as Ayurveda cannot be understood through self-teaching and reading alone. I think we can certainly follow food and habit guidelines as outlined in multiple sources once we know our dosha, but that essential first step of determining your mind-body constitution is, quite simply put, best left to the professionals. If you have even one Ayurvedic specialist where you live, I certainly urge you to pay a visit, even if you choose not to continue the relationship. Find out your constitution, get your personal list of do's and don'ts, and be on your right path. Of course, if you have some ailments, health complaints or weight issues, by all means open your heart to following this most natural of healing forms with a professional.

RECIPE ~ Chickpea Chocolate Cake

2007-07-11T21:50:00.000-04:00

Before you say anything, this cake has not a hint of chickpea taste! Here, the canned beans replace flour entirely to create a dense, moist cake that's not too sweet and happens to be fat-free and dairy-free. The orange apricot glaze gives it a nice tang. Inspired from a recipe that appeared in an issue of Veggie Life magazine.

2 cups cooked, drained chickpeas
1/3 cup orange juice
1 tsp vanilla
zest of 1 orange
4 large eggs*
1 cup packed demerera sugar
1/4 cup cocoa
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 cup chopped bittersweet chocolate or carob chips and/or chopped hazelnuts, optional

If using hazelnuts, lightly toast on a dry skillet or in a warm oven until lightly golden. Set aside. Preheat oven to 350 degrees and lightly oil an 8-inch round cake pan and circle of waxed paper.

In a food processor, puree chickpeas and orange juice until very smooth. Add vanilla, orange zest and eggs, one at a time, pulsing after each one.

In a medium bowl, whisk together sugar, cocoa, baking powder, baking soda and salt. Add to processor and pulse until blended. Stir in chocolate or carob chips or hazelnuts, if using. Pour into prepared pan and bake for 40 to 50 minutes, checking after 40 to see if a toothpick inserted comes out dry. When done, let cool in the pan for at least 15 minutes, then remove and set on a serving dish. If desired, top with either glaze, a dusting of icing sugar, or fruit.

*For an egg-free cake, replace with: 3/4 cup water combined with 1/4 cup ground flax seed (let stand 10 minutes to thicken before adding in the recipe); or 1 cup whipped silken soft tofu; or (if you like a chocolate banana cake) 1 large mashed ripe banana.

ORANGE APRICOT GLAZE
1/2 cup orange juice
zest of 1 orange
10 dried apricot halves
2 Tbsp honey
pinch cardamom
GARNISH: mango slices and fresh berries

In a small saucepan, combine orange juice and zest. Bring to a boil, then add apricots and simmer a few minutes. Remove from heat and add honey and cardamom. When cool, puree til smooth. Pour on center of cake and spread evenly, and top with mango slices and/or fresh berries if you like (delicious with raspberries!).

FOR INDIVIDUAL DOSHAS
VATAS chocolate is not recommended; replace chickpeas with 2 cups cooked rice or quinoa; use any egg replacement option
PITTAS chocolate is not recommended; choose flax or tofu egg-replacement option
KAPHAS chocolate is not recommended; replace sugar with fruit concentrate or prune puree; choose flax or tofu egg-replacement option

Why I love CAROB!

2007-07-10T14:23:00.000-04:00

I do love chocolate, although I'm finding I'm less and less addicted to it lately. It could be because I've been snacking on naturally sweetened carob chips instead!

Carob is different from chocolate in many ways, and doesn't really taste that much like chocolate, but for people who have adapted their palette to be receptive to the delightful subtle flavours natural foods have to offer, this is one treat easy to fall in love with.

Carob comes from carob tree (locust bean) and is actually a legume that is native to the eastern Mediterranean. Female trees bear numerous, long and flattened, dark brown pods, each of which can contains up to 15 brown seeds embedded in pulp. So far not unlike the cacao tree. The differences include that carob contains no stimulants, caffeine or theobromine, is virtually fat-free, is a source of protein and calcium, and is soothing to the digestive tract. Since it's naturally sweet and not bitter like cocoa, it's easy to use in treats and baking without needing lots of milk, cream or sugar. Also, agriculturally speaking, a carob tree produces upto 1 ton of beans each harvest, where cacaos bear around 1 kg (dried) and require spraying with pesticides and fungicides.

Carob pods are coarsely ground to first remove the seeds and are then roasted and ground to produce carob powder. The seeds can also be processed, being used mainly to produce locust bean gum, which is used as a gelling agent, stabiliser or emulsifier in products such as ice cream.

Here are some yummy-looking carob recipes I've found online for you to try while experimenting with carob powder and carob chips:

Coconut Carob and Almond Pudding
Carob Cupcakes
Various carob recipes on Cooks.com
Carob Nut Clusters
Hazel's Carob Cheesecake
Carob Rice Pudding
Carob Peanut Butter Meringues
Carob Chip Oatmeal Cookies
Carob Balls with nuts and coconut

Do a search of your own and see what great stuff comes up!

RECIPE ~ Rosemary Biscuits with Olives & Sundried Tomatoes

2007-06-29T09:00:00.000-04:00

The title really says it all, doesn't it? I'm a huge fan of foccacia bread but can't eat it due to the yeast and wheat flour, so I decided to try to make some soft biscuits with all the right ingredients. I love to make these for a leisurely breakfast, warm and sliced open to have with avocado, fresh tomatoes, or just some butter.

2 Tbsp ground flax seed
5-6 sundried tomatoes, chopped
1 Tbsp sliced kalamata olives
1 tsp rosemary
1/2 tsp salt
1/2 cup hot water
1/4 cup milk (soy, rice, dairy) or 1/3 cup yogurt
2 Tbsp olive oil
1 1/4 cups flour
2 tsp baking powder

In a medium bowl, place the ground flax, sundried tomatoes, olives, rosemary and salt. Stir in hot water and let stand 10-15 minutes. Then stir in the milk (dairy, rice or soy) and olive oil. Stir in 1 cup of flour plus the baking powder, combining well. It will be slightly sticky. Sprinkle the remaining flour a bit at a time, working in with your fingers gently to achieve a fluffy dough. Divide into 4 equal parts and roll into balls (using floured hands might help). Place on a baking pan and flatten to a 1/2-inch thickness. Brush tops with olive oil and sprinkle more rosemary. Bake at 350 for 15 to 20 minutes, until bottoms are golden.

VARIATIONS
Use any of the following ingredients, to replace ingredients or add to them, as you desire:
~ fresh rosemary
~ fresh basil
~ capers
~ fried onions
~ roasted garlic
~ caraway seeds

NOTE: The flax and hot water combination gives the biscuits cohesion and softness, replacing the function of eggs while adding fibre goodness. Using yogurt instead of milk will make a softer biscuit.

FOR INDIVIDUAL DOSHAS
VATAS use dairy or rice milk
PITTAS omit salt and sundried tomatoes; use any milk or substitution
KAPHAS omit salt and olives; use soy milk and spelt flour; reduce oil to 1 Tbsp

How to relax deeply

2007-06-25T20:59:00.000-04:00

In meditation during corpse pose today, it occurred to me you might be interested in a few techniques out there for relaxing deeply. This can be done sitting in a chair, cross-legged on the floor, or lying flat on your back. The key is to have the body soft but the spine straight so that you can breathe freely. While in one of these poses, breathe slowly and deeply yet unforced, and remind yourself to:

~ relax your forehead

~ relax your eyeballs

~ relax your teeth

~ relax your jaw

~ relax your tongue

Focusing just on those parts of your head will trigger everything else to relax. I think it's because our eyes and tongue are constantly moving that it feels so calming to set them free!

My first yoga teacher, Kathryn Beet of Yoga Space used to do the trick telling everyone in shivasana (corpse pose) to:

Relax your toes... toes, relax...
Relax your ankles... ankles, relax...
Relax your calves... calves, relax...

...and so on, every so slowly all the way up along the body. Try it next time you find your mind wandering during a reclined meditation. I like to say the first part (relax your toes) on the inhale, and the second part (toes, relax) on the exhale. Give it a try and see how you like it.

RECIPE ~ Baked Cherry Tomatoes with Parmesan

2007-06-19T08:24:00.000-04:00

Another beauty from my mother! These were absolutely delicious and so juicy. Soon fresh cherry tomatoes will be growing everywhere, so pick some up and try this dish. Great as a side to rice or pasta.

4 tablespoon extra-virgin olive oil
2 baskets (pints) cherry tomatoes
2 tsp salt
1 tsp ground black pepper
1/2 cup chopped fresh parsley
1/4 cup freshly grated parmesan cheese

Drizzle oil into a 13x9" broiler-proof caramic baking dish. Add tomatoes, rolling them around to coat with oil. Sprinkle with salt and pepper. Top with parsley and cheese. (Can be made 1 day ahead -- chill covered until ready to bake).

Preheat oven to 400 degrees. Bake tomatoes just until plump and shiny but not split, about 20 minutes. Then switch to broiler. Broil until tomatoes begin to split and cheese begins to color, about 2 minutes. Serve hot or warm.

Makes 4-8 servings.

VARIATION For a non-dairy rendition, replace parmesan cheese with 1/4 cup bread crumbs mixed with 2 Tbsp nutritional yeast flakes.

FOR INDIVIDUAL DOSHAS
VATAS cooked tomatoes aggravate vata, so try using blanched zucchini sliced in 1-inch rounds instead
PITTAS tomatoes aggravate pitta, so try using blanched zucchini sliced in 1-inch rounds instead
KAPHAS replace parmesan cheese with nutritional yeast flakes, and reduce oil and salt to half

RECIPE ~ Biscotti

2007-06-06T12:28:00.001-04:00

Delightful cookie fingers of anise, delicious carob bites, and a hint of lemon. Anise is a great digestive spice so this makes a great dessert. Try with green chai or mint tea. Or, for a deliciously savoury variation, Carraway Biscotti with Walnuts below!

BISCOTTI WITH ANISE AND CAROB CHIPS
2 cups flour (see your dosha for best choices)
1 1/2 tsp baking powder
1/4 teaspoon salt
3/4 cup sucanat or turbinado sugar
1/2 cup unsalted margarine
2 large eggs
2 tsp ground anise
1/2 tsp whole anise seeds
zest of 1 large lemon
1 cup carob chips

Preheat the oven to 350 F.

Combine the flour, baking powder, and salt in one bowl. In a separate bowl, beat the sugar and margarine, adding the eggs one at a time. Add the whole and ground anise plus lemon zest and mix well. Add the flour mixture and beat just until blended. Stir in the carob chips.

Form the dough into a log 16 inches long and 3-4 inches wide (it'll be about 1-2" high). Transfer the log to large baking sheet, either lightly oiled or lined with parchment paper. Shape into a smooth form.

Bake about 30 minutes* or until light golden. Cool 30 minutes. Then gently place the log on a cutting board, and using a serrated knife, cut the log on a diagonal into slices 3/4-inch thick. Arrange the cookies cut side down on the baking sheet. Bake the cookies at 300 until pale golden, about 10 minutes. For crunchier biscotti, flip and bake 10 minutes longer (don't let them get too brown, though). Transfer the cookies to a rack and cool completely. Makes 2 dozen.

CARRAWAY WALNUT BISCOTTI
2 cups flour (see your dosha for best choices)
1 1/2 tsp baking powder
1/4 teaspoon salt
1/2 cup unsalted margarine
2 large eggs
2 Tbsp milk (plain soy, rice, almond)
2 tsp dried thyme
2 tsp caraway seeds
1 cup walnut pieces

Proceed as with anise carob recipe.

NOTES: If halving the recipe, reduce baking time to 20 minutes. If using a non-wheat flour, carefully cut the slices 1-inch thick so they don't crumble.

* FOR INDIVIDUAL DOSHAS
VATAS choose wheat, rice and/or quinoa flours
PITTAS choose wheat, spelt and/or barley flours; replace anise with fennel
KAPHAS choose the savoury recipe, using spelt or barley flour and 1/4 cup sunflower oil instead of margarine, and increasing soy milk to 1/4 cup

RECIPE ~ Spelt Grain Salad

2007-05-24T09:43:00.000-04:00

Fresh, delicious, chewy and hearty! Adapted from "Everyday Italian: 125 Simple and Delicious Recipes" by Giada De Laurentiis, which I found in this Star article. You can use any type of sweet onion, but try with shallots for a sweeter flavour. Find whole spelt grain in health food stores.

1 1/2 cups dry spelt kernels
6 cups water
2 1/4 tsp salt or to taste
1 large clove garlic, chopped
2 Tbsp balsamic vinegar
1/4 tsp freshly ground pepper or to taste
1/4 cup extra-virgin olive oil
2 tomatoes, seeded, diced small
1 small sweet onion, chopped
1/4 cup each: chopped chives, chopped flat-leaf parsley, chopped fresh basil

Put spelt and water in medium pan. Bring to boil on high heat. Turn heat to medium-low. Cover and simmer until almost tender, about 40 minutes. Add 2 teaspoons salt. Simmer until tender but still chewy, about 10 minutes. Drain well. Transfer to large serving bowl. Cool to room temperature.

In a medium bowl, mash garlic and 1/4 teaspoon salt to a paste with a fork or pestle. Whisk in vinegar and pepper. Whisk in oil.

Add tomatoes, onion, chives, parsley and basil to the cooled spelt. Toss to combine. Add vinegar mixture. Toss to coat. Adjust salt and pepper if needed. Serve at room temperature. Makes about 6 cups.

FOR INDIVIDUAL DOSHAS
VATAS use wheat berries instead of spelt
PITTAS replace tomatoes with 2 cups diced cucumber, steamed asparagus and/or steamed green beans; reduce salt and pepper to a minimum
KAPHAS replace tomatoes with 2 cups chopped steamed asparagus and/or steamed green beans; reduce oil and salt to half

RECIPE ~ Avocado Soup

2007-05-11T13:33:00.000-04:00

A creamy delight, this soup comes from Michelin Mongrain-Dontigny's book "World's Best Recipes: Soups" and can be served hot as an appetizer or chilled as a meal.

2 large or 3 small perfectly ripe avocados
2/3 cup yogurt
3 or more cups broth
1 tbsp fresh coriander
1 tsp salt
1 tbsp fesh lime juice
Pepper or a few drops of Tabasco

GARNISH
Chopped green onions
Fresh chopped coriander
Fresh tomato, peeled, seeded and cubed
Tortilla chips

Cut the avocados in half, remove pits and scoop out the flesh with a tablespoon. Place in a blender, add yogurt, half the broth, coriander, salt and lime juice. Puree until smooth and creamy. Transfer to a pot and blend in remaining stock, or as much as you like for your desired consistency. If serving hot, reheat over very low heat, making sure the soup does not boil. If serving chilled, refrigerate at least 1 hour before serving.

Serve sprinkled with a little garnish in each bowl and place tortilla chips on the table or around each serving bowl. Serves 4.

The soup will keep for 1 day in the refrigerator, but must be covered with plastic wrap that touches the surface of the purée. It can be frozen for up to 3 month. Whisk well once thawed to restore its texture.

FOR INDIVIDUAL DOSHAS
VATAS suitable for Vatas
PITTAS omit pepper, tabasco, onions and tomatoes
KAPHAS not suitable for Kaphas or for weightloss

RECIPE ~ Healthy Puffed Rice Squares

2007-05-03T09:43:00.000-04:00

Homemade is the way to go! This easy recipe comes from a wonderful beginner's book on macrobiotics called The Hip Chick's Guide to Macrobiotics by Jessica Porter. You can use regular Rice Crispies cereal but for a much healthier treat (which will be soft and chewy), used puffed whole grains from the health food store. Pictured here using puffed brown rice, almond butter, slivered almonds and carob chips.

1 cup brown rice syrup
2/3 cup nut butter
healthy dash umeboshi vinegar (optional)
healthy dash vanilla (optional)
3 1/2 cups puffed brown rice cereal
optional spices: cinnamon, nutmeg
optional dried fruits & nuts (up to 1 cup): raisins, roasted almonds, carob chips or dried cranberries

Over medium heat, liquify syrup, nut butter, and optional vinegar, vanilla, spices. Stir constantly until the mixture is smooth, homogenous and bubbling a little.

Pour cereal into mixing bowl. Add rice syrup mixture to it and blend well with a stiff spatula, stirring in any dried fruits and/or nuts if using. Pour into an 9x10" oiled pan and flatten with a wet spatula (wet hands and press down into corners and to flatten nicely). Let cool, slice and serve!

FOR INDIVIDUAL DOSHAS
VATAS generally Vatas should avoid puffed, dry cereal, and dried fruit, but the nut butter has enough balancing that this treat can be enjoyed in moderation, preferably with a cup of hot chai
PITTAS a good Pitta treat! Use almond butter
KAPHAS choose puffed kamut or corn flakes type cereal; use sunflower or pumpkin seed butter, no nuts, but any dried fruit; replace rice syrup with honey (heat only slightly, do not cook)

RECIPE ~ Mung Beans & Tofu with Curry Oil

2007-04-25T16:43:00.001-04:00

My mother got this recipe from somewhere forgotten (possibly the Toronto Star, she gets a lot of surprisingly great recipes from there), and makes it regularly now for its humble deliciousness. Mung bean tastes like a mild, creamy lentil.

1/2 cup + 1 tbsp extra virgin olive oil
2 tbsp bottled curry paste
1 1/2 cups whole mung beans, washed, soaked overnight, then rinsed
1 large carrot, diced
1 stalk celery, diced
2 large shallots (or 1/4 cup onions), chopped
1 clove garlic, chopped
1/2 tsp curry powder
1/8 tsp ground cumin
Pinch saffron, crumbled
3 cups vegetable stock
1 cup water
1 tsp tomato paste (optional)
Salt and freshly ground pepper to taste

1 lb firm tofu, cubed
1/4 cup chopped cilantro leaves

Put 1/2 cup oil and curry paste in small jar. Cover and shake 1 minute to blend well. Let sit 4 hours or overnight in fridge, allowing oil to separate from paste.

Transfer rinsed beans to a large pan. Cover with water. Bring to boil over high heat. Reduce heat to medium and cook 10 minutes. Drain.

Heat remaining 1 tablespoon oil in pot on medium heat. Cook carrot, celery, shallots (or onions) and garlic 1 minute until translucent. Stir in curry powder, cumin and saffron. Cook 1 minute. Add beans, stock and 1 cup of water. Turn heat to high and bring to boil. Reduce heat to medium. Cook 20 to 30 minutes, until beans are soft but still hold their shape and water is absorbed. Stir in tomato paste if using, and season with salt and pepper.

In medium bowl, sprinkle tofu with salt and pepper. Carefully pour 2 tablespoons of curry-infused oil from top of jar into medium, non-stick skillet on high heat. Fry tofu 5 minutes, turning gently, until golden.

Place beans on serving platter or individual pasta bowls. Top with tofu. Drizzle beans with remaining infused oil and sprinkle cilantro on top. (You can top up the curry with more oil for future uses if you like.) Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS an excellent Vata meal
PITTAS use salt minimally; omit pepper and tomatoes; use only mild curry spices
KAPHAS omit salt; use oils minimally

RECIPE ~ Quick Banana Mango Cake

2007-04-13T09:24:00.000-04:00

This light, tropical and delicious treat is a variation on banana cake (like banana bread but lighter and more moist). Make sure that you do not beat the ingredients, which will prevent it from rising. It is also essential to put the cake in the oven immediately after it's folded together. Lovingly shared by my friend Isabell.

1 1/4 cup flour
1 tsp baking soda
1/4 tsp nutmeg
1/3 cup sugar
1/2 cup sunflower oil
2 eggs
1 tsp vanilla
1 tsp lemon juice
1 diced ripe mango (1 cup)
2 mashed bananas
1/4 cup coconut flakes

Preheat oven to 375F. Sift the flour, baking soda and nutmeg together. In a separate bowl combine sugar, oil, eggs, vanilla, lemon juice, mango and bananas. Mix thoroughly.

Fold the liquid and dry ingredients together. Pout into a greased loaf pan. Scatter the coconut flakes on top. Place in the oven and bake for 35 minutes. The baking time will vary, depending on the size of the pan and the accuracy of the oven. To test the cake, place a toothpick in the center; if it comes out dry the cake is ready. When cool, slice and serve with a cup of hot chai!

Originally this was the cake part of a trifle dessert. To make a banana mango trifle, cut the cake into cubes, place in a display bowl (or individual bowls or wine glasses) and cover with 2 cups honey-sweetened plain yogurt and dot with fresh sliced bananas, mangoes and coconut flakes.

FOR INDIVIDUAL DOSHAS
VATAS a suitable Vata treat
PITTAS replace bananas with 1 1/2 cups applesauce
KAPHAS not suitable for Kaphas or for weightloss

RECIPE ~ Parsnip Salad

2007-04-02T08:58:00.000-04:00

Lately my husband and I have been on a "salads for dinner" kick, perhaps because summer is on its way and we'd like to fit back into our lighter clothes! This salad is a full meal (and makes a great potluck or picnic dish) with a variety of nutrients, textures and flavours. And it's highly versatile -- use any root vegetable and green bean you like!

2 large parsnips
1 large handful snap peas
1/2 cup cherry tomatoes
red leaf lettuce and spinach

DRESSING
juice of 1 lime + 2 Tbsp mayonnaise OR 1/4 cup plain yogurt
1 Tbsp apple cider vinegar
2 Tbsp olive oil
1 tsp dried or 2 Tbsp fresh chopped basil
salt and pepper to taste

Scrub the parsnips clean and trim off the ends plus any hard bits of skin. Chop into grape-sized pieces and steam until tender, about 20 minutes. Meanwhile, wash snap peas and trim off the ends. Chop in half. Steam until tender-crisp, about 5 minutes. Lightly salt the steamed vegetables and allow to cool.

Wash, dry and tear enough lettuce and spinach to cover dinner plates generously. Wash and halve the cherry tomatoes. In a large bowl combine all the dressing ingredients; taste and adjust seasonings (more pepper or olive oil?), then add steamed vegetables and tomatoes and toss to coat evenly. Spoon over the greens and you're done! Serves 2 for dinner, or 4 as a side dish.

For extra healthy ingredients, substitute 1 Tbsp olive oil for 1 Tbsp flax or hemp seed oil, and/or add 1 small cubed avocado.

FOR INDIVIDUAL DOSHAS
VATAS Great for Vatas; perhaps add 1 small minced garlic clove to the dressing
PITTAS Use all lettuce and no spinach; choose yogurt; reduce or omit salt
KAPHAS Better to replace parsnip with turnip or white potato; choose yogurt; replace 2 Tbsp olive oil with 2 tsp sunflower oil; reduce or omit salt; perhaps add 1 small minced garlic clove to the dressing

RECIPE ~ Sugar-free Fruit Spreads

2007-03-17T12:20:00.000-04:00

I've been on a sugar-free regime for some years now but sometimes I just NEED some jam on my whole grain yeast-free toast! I've discovered that by taking dried fruit and soaking them in juice, just a quick puree will produce a naturally sweet, sugar-free jam that's even suitable for raw diets.

1 cup chopped dried fruit of your choice
(such as prunes, apricots, raisins, apples, papaya...)
1/2 cup or more juice
(such as apple juice or apple cider, orange juice, fruit nectars...)

Soak the dried fruit in the juice overnight, making sure there's just enough liquid to completely cover the fruit. Using a small food processor or wand-style hand blender, puree the mixture until smooth. That's it! Store in a jar, refrigerated. Why not try it on scones or pancakes with walnut butter!

Makes about 1 cup. Pictured above made with equal parts dried apricots and prunes, soaked in orange juice.

FOR INDIVIDUAL DOSHAS
Great for all the doshas!
VATAS generally should avoid dried fruit, but all soaked dried fruit is fine, especially prunes and raisins
PITTAS avoid pineapple, strawberries and cranberries
KAPHAS avoid mangoes, papaya and pineapple

RECIPE ~ Vegetable Tea

2007-03-07T15:26:00.000-05:00

I've just learned that the levels of acidity in our body affect our health greatly -- too much acid in our systems leads to illnesses, aging, and gives cancer cells the perfect environment to grow. According to my naturopath at Wellness Guru, most of our everyday foods are too high in acid, so not only should we avoid those foods, we should increase our alkaline intake. This recipe is an alkaline broth that I've been making almost daily and sipping on throughout the day. Give it a try! Your health will benefit enormously.

4 cups filtered water
1 celery stick
1 small or 1/2 a large zucchini
1 cup fresh parsley
1 cup string beans
1" piece of fresh ginger
lemon

Bring the water to a boil in a medium-sized pot. Meanwhile, chop all the vegetables and slice the ginger; add to the pot. You can also add a few slices of lemon, or squeeze in the juice of a lemon wedge at the end. Simmer on a low boil for half an hour. Store hot in a thermos and consume throughout the day. Makes about 4 cups.

NOTE: I call this a vegetable "tea" instead of a broth because it's almost flavourless, except for the lemony ginger and only a slight hint of vegetable taste. Have plain, or experiment trying with a bit of honey, or alternatively a dash of salt and pepper, up to you.

FOR INDIVIDUAL DOSHAS
Great for all the doshas!
VATAS benefit from sipping hot or warm water, tea or broth throughout the day everyday
PITTAS will do better cooling this tea down and sipping throughout the day everyday
KAPHAS benefit from not too much liquid throughout the day, so consume this tea (hot or warm) in place of juice, tea, etc.

Acid vs. Alkaline foods

2007-03-07T15:16:00.000-05:00

As I described in my recipe post above for Vegetable Tea, eliminating acidic foods, and acid-producing foods, will help heal and prevent a host of illnesses, including candida, arthritis, digestive problems, and cancer. Below I will list foods that are acidic or produce acid, plus alkaline foods, and also healing foods which counteract acidity in the body.

ACID/PRODUCING FOODS (avoid like the plague)
~ all animal protein
(beef, veal, pork, milk, cheese, shellfish)
~ wheat and spelt
~ corn
~ tomatoes
~ oranges, grapefruit, pineapple
~ liquor/alcohol
~ sugar
~ coffee, black tea
~ fried and especially deep-fried foods

SLIGHTLY ACID/PRODUCING FOODS (consume in moderation)
~ lamb, fish, fowl and poultry
~ eggs
~ beans, tofu
~ barley, buckwheat, kamut, oats, rye
~ white rice
~ mushrooms
~ prunes, raisins, tangerines
~ yogurt and butter are neutral foods

ALKALINE FOODS (should become dietary staples)
~ most fruits
(ie. melons, mangoes, papaya, peach, berries...)
~ all vegetables
(ie. spinach, sweet peppers, parsnips, greens...)
~ brown rice, arrowroot, millet, quinoa, almonds
~ high-alkaline vegetables including artichokes, asparagus, broccoli, cabbage, cauliflower, garlic, all dark leafy greens, potatoes, pumpkins, squash...

HEALING FOODS (neutralize acids in the body)
lemons and limes
asparagus
seaweeds
parsley
garlic
ginger

This can be summed up as a few new dietary habits: avoid acid foods, add lemon juice and parsley to your lunch and dinner everyday, eat a wide variety of vegetables, and replace all wheat in your diet with amaranth, millet and quinoa (as whole grains and/or as flour), and switch from white rice to brown rice. Easy!

RECIPE ~ Carrot Apple Soup with Toasted Almonds

2007-02-27T10:36:00.000-05:00

A completely different taste sensation from the Carrot Coriander Soup, this recipe is originally from Epicurious.com (I've modified it a bit) and has a wonderful apple flavour with a great texture from the crunchy almonds sprinkled overtop.

1 cup sliced shallots
1 bay leaf
1/2 tsp ground ginger or 2 tsp fresh grated
1 tsp curry powder
1 tsp dried thyme or 1 Tbsp fresh chopped
1/4 cup olive oil (I prefer 1/8 ghee + 1/8 olive oil)
1 cup chopped potato or squash
1 1/2 lb carrots, peeled and chopped (about 6 large carrots)
2 cups salt-free vegetable broth
1 cup apple cider
1 1/2 cups water
salt and pepper to taste
1/4 cup sliced almonds, toasted
lemon

Cook shallots, bay leaf, ginger, curry powder, and thyme in oil in a heavy saucepan over medium heat, stirring occasionally, until shallots are softened lightly browned, 6 to 8 minutes.

Add carrots and potato or squash to the pot, then add broth, cider, water, salt, and pepper and bring to a boil. Reduce heat and simmer, covered, until carrots are tender, around 30 minutes. Discard bay leaf. Puree soup in 2 batches in a blender, or using a wand-style blender, until silky smooth. Add more water or apple cider if you'd like to achieve a thinner soup. Serve with a squeeze of lemon and sprinkled with almonds. Serves 3 to 4.

NOTE: This is a very smooth soup, but if you like more texture, reserve some of the chopped carrots before blending the soup, and fry some extra shallots or onion in olive oil, and stir into the blended soup or dollop overtop (as seen in the photo above). To make it a larger meal, serve with bread, tomatoes and avocadoes, or a slice of frittata.

FOR INDIVIDUAL DOSHAS
Great for all the doshas!
VATAS choose squash or sweet potato
PITTAS use fresh ginger; replace thyme with basil or parsley
KAPHAS reduce oil to 1 Tbsp; choose potato; replace almonds with toasted seeds (sunflower or pumpkin)

RECIPE ~ Fibre Breakfast Cookies

2007-02-09T10:00:00.000-05:00

A couple of these cookies in the morning with your tea will give you energy AND keep your bowels happy!

WET INGREDIENTS
1/2 cup chopped prunes or prune puree*
1/4 cup sweetener (such as maple, brown rice or agave syrups)
1/4 cup apple sauce
1/4 cup nut butter (such as almond, pumpkin seed or tahini)
1 Tbsp olive oil
1 egg or 1/2 ripe banana
1 tsp vanilla

DRY INGREDIENTS
1 cup whole grain flour
1/2 cup psyllium
1/2 cup ground flax
2 tsp cinnamon
1/2 tsp sea salt
1 tsp baking powder
1/2 tsp baking soda
1/2 cup or more of nuts, seeds, trail mix, or chopped dried fruit

Place chopped prunes in a blender and just cover with boiling water. Let soak while you prepare the dry ingredients. Also, lightly oil a large baking sheet and preheat oven to 350.

Measure all dry ingredients into a large bowl and mix well. Measure all wet ingredients into the blender with the soaked prunes (do not drain), then liquify and stir into dry ingredients, combining well. Drop batter by the heaping tablespoon onto the greased cookie sheet and flatten just a bit with wet fingers or the back of a wet spoon. Bake for 15 minutes. Make sure you have a glass of water or cup of tea with each cookie. Makes about 20 cookies.

This recipe makes the cookies slightly crunchy on the outside. For a softer cookie (recommended for Vatas) double the amount of prune puree and apple sauce. This will make them almost muffin-like.

*To make your own prune puree, soak chopped prunes in boiling water (enough to cover the prunes) for 15 minutes or longer. Make in larger quantities to use as a sweetener in baking, or as a spread for toast and quick breads! Use prepared prune puree in this recipe by skipping the part where you soak the chopped prunes in the blender, and instead just add the measured amount of puree into the blender along with the rest of the wet ingredients.

FOR INDIVIDUAL DOSHAS
VATAS use whole wheat, brown rice or quinoa flour; sweeten with brown rice syrup; replace half or all the psyllium with oats or more ground flax; soak the nuts, dried fruits or trail mix in boiling water for 10 minutes or more, then drain and add to the mix
PITTAS use whole wheat, spelt or barley flour; sweeten with maple or brown rice syrup; choose almond butter; avoid walnuts, cashews, peanuts, pecans and sesame.
KAPHAS use any whole grain flour except oat, rice and wheat; sweeten with fruit juice concentrate or additional prune puree; choose pumpkin or sunflower seed butters; replace half or all the psyllium with more ground flax; use dried fruits and/or pumpkin or sunflower seeds.

Winter is Vata Season

2007-02-05T10:49:00.000-05:00

Back in the fall, I posted that Autumn is Vata Season, which is true, but so is winter! Cold, dry and windy conditions characterize Vata, hence both seasons being Vata (cold and wet Spring is Kapha, while hot and humid Summer is Pitta).

I am a Vata (but hardly underweight despite this dosha's qualities), and personally I've been spending the last month trying to lose weight, by eating foods with Vata qualities and exercising more, but both these tactics are simply increasing my Vata. My skin is dry, my digestion is terribly unhappy, I'm staying up late, and wearing drab colours, and have been catching colds. So I am realizing that despite my weight-loss efforts, I am going to switch my focus to Vata-pacifying practices to help these issues. It's quite possible that as my digestion remedies itself, maybe the weight-loss will come more easily anyway!

SOOTHING WARMTH
No more coffee, toast and salads, and time to switch to soups, stews, hot tea and stewed fruit! Foods that nourish and balance the body in the cold, dry, winter season are the sweet, sour and salty tastes. It's best to eat less of the astringent, bitter, and pungent tastes in winter, although all six tastes should be present in meals. Warm, home-cooked, soothing foods cooked with easy-to-digest oils such as Ghee or olive oil are ideal, avoiding deep-fried and leftover food, and cold or ice-cold foods which douse the digestive fire.

IMMUNITY
According to Ayurveda, immunity is connected with the digestion. When digestion is strong and appetite is good, then immunity is strengthened, and whatever weakens digestion, weakens immunity. Immunity-boosting foods include fresh, organic, easy to digest, pure and wholesome ingredients including fresh, organic milk and yogurt, vegetables, fruits, whole grains, and ghee (clarified butter). Digestion-enhancing spices (such as ginger, cinnamon, cumin and coriander) should be added too foods while cooking.

PAMPERING ONESELF
Warm baths with oils, moisturizing skin from head to toe, engaging in calming meditation while gazing at the warm light of a candle, and a gentle yoga routine, all soothe the mind and body. Avoid stress, walk away from arguments, don't worry about the small problems which are ultimately insignificant. Draw on the love of Kapha with all things moist, and the fire of Pitta with all things hot and spicy, and the Vata in all of us will feel balanced and supported.

For an excellent article on boosting your immune system during winter, visit this Maharishi Ayurveda page.

RECIPE ~ Loyal Lentils

2007-02-02T14:00:00.000-05:00

I was recently hijacked to be part of a secret recipe exchange (gladly!) and received this simple delicacy from a friendly stranger, who originally got it from her boyfriend. They are called Loyal Lentils because this recipe stayed with her even though her boyfriend didn't.

1 cup dry lentils of your choice
2 Tbsp fennel seeds
4 cups water
2 Tbsp olive oil, divided
1 Tbsp each ground coriander and ginger
1 cup basmati rice
1 onion, sliced
salt and pepper to taste
plain yogurt, optional

In a medium sized pot, place lentils in 4 cups of water with the fennel seeds. Soak for a few hours (if you can, otherwise proceed with recipe and cooking time will be a bit longer). After soaking, turn on heat to high and bring to a boil.

Meanwhile, heat 1 Tbsp olive oil until it ripples, add coriander and ginger and stir fry til fragrant. Add rice and stir fry a few minutes until evenly coated with oil and spices. Add the rice mixture to the boiling lentils. Simmer the rice and the lentils covered, at a very low heat, until all the water is absorbed and the lentils are soft. If dry or undercooked, add 1/4 cup more water and continue cooking til done.

While lentils and rice are cooking, heat another tablespoon of olive oil in a pan until it ripples and fry the onion until it nicely browned. When lentils and rice are cooked, season with salt and pepper and spoon the fried onions onto the simmering lentils and rice. Just before serving, stir in the onions and adjust seasoning. Ladle into bowls and garnish with a dollop of yogurt. Serves 2.

This is a wholesome, easy, nutritious meal and very comforting on cold days. Lots of fibre (especially if you use brown basmati) and the flavours are subtle yet aromatic. If you like, garnish with fresh cilantro or green salsa. Pictured here using mung beans and brown rice, topped with green salsa made with parsley plus hemp nuts for extra protein!

FOR INDIVIDUAL DOSHAS
VATAS use red lentils or mung dal, and white or brown basmati; make this more like a stew for added moistness by stirring in more water at the end of cooking
PITTAS use any lentils or mung dal, and white basmati; replace the dry ginger with 1 tsp fresh grated ginger and don't use black pepper
KAPHAS use any lentils or mung dal; reduce oil to 1 tsp twice; use only a pinch of salt

RECIPE ~ Anything Curry

2007-01-25T12:05:00.000-05:00

I have been in the mood for curry, and also wanted to clear out my fridge, so I whipped up this versatile and delicious curry that can use almost any vegetables you may have handy. Here I've chosen to use potatoes, tofu, peas, spinach and tomato, but you can use anything: cauliflower, green beans, carrots, cabbage, squash, bitter greens, eggplant, even hard boiled eggs!

1 Tbsp ghee or olive oil
1 tsp each mustard seeds, cumin seeds, coriander powder and curry powder
1/2 onion, chopped
3 cloves garlic, minced
2 Tbsp ginger, minced
1 Tbsp olive oil
2 small potatoes, diced
1 cup peas
1/2 block firm tofu, diced
1/2 bunch spinach
1 tomato, cut into wedges
salt to taste
1/4 cup fresh cilantro, chopped

Heat 1 Tbsp ghee or oil in a pot and add spices. When mustard seeds begin to pop, add onion and stir fry for a few minutes. Stir in garlic and ginger, then the additional tablespoon of olive oil, the potatoes and peas (or whatever vegetables you choose). Add water, cover and let cook until the potatoes are tender-crisp. Gently stir in tofu, cover and let simmer a few moments.

For extra flavour, heat 2 Tbsp ghee or olive oil in a small pan and add either 2 Tbsp curry paste or 1 Tbsp each cumin powder, coriander powder, plus salt and hot pepper flakes to taste. Stir into the curry at this point, along with spinach and tomatoes, if using. Let spinach wilt, then serve immediately. Delicious on brown basmati rice (try cooking with bay leaves), noodles, or naan bread. Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS see this link for a complete list of Vata-friendly vegetables; replace potato with sweet potato; omit tomato
PITTAS see this link for a complete list of Pitta-friendly vegetables; omit garlic, spinach and tomato; serve with white rice or noodles
KAPHAS see this link for a complete list of Kapha-friendly vegetables; reduce fat to 1 tsp twice; serve with millet or quinoa

RECIPE ~ Pumpkin Seed Butter

2007-01-12T10:11:00.000-05:00

Pumpkin seeds are a tri-doshic gem, even Kaphas can have them! Kaphas have few choices when it comes to nuts and seeds because of their high fat content. But as I was making this pumpkin seed butter I could see why it would be Kapha-friendly; when you toast the seeds you can see that inside are air pockets (which when heated makes some of them pop!) and a bowl full of these seeds is light and airy -- and Kaphas need foods that have Vata (air) qualities for balance.

Use this butter on toast, biscuits, pancakes, or in cookie recipes or salad dressings!

2 cups raw shelled pumpkin seeds
4 Tbsp oil (sunflower, canola or sesame)
4 Tbsp honey or maple syrup
1/4 tsp allspice
1/4 tsp salt

Lightly toast the pumpkin seeds until they get a warm golden hue. I like to swish them around in a dry pan over medium heat for 5 to 10 minutes. Let cool.

You can use a food processor or wand-style hand blender to make the butter. Either way, place the cooled seeds in the container and begin by grinding to a fine powder. Then and add oil, maple syrup, allspice and salt. Blend and puree until you get a smooth butter (takes 5 to 10 minutes of processing). The longer you process it, the smoother it will become.

Pumpkin seeds are quite dry with less oil content than nuts, so the butter will be drier than usual. Vatas and Pittas can add more oil or sweetener while blending, but Kaphas would do best keeping the butter as-is. For the creamiest results, find pumpkin seed oil (very healthy!) and drizzle in upto 1/2 cup replacing the 4 Tbsp of other oil. Makes about 1 1/2 cups. (Do not refrigerate, it will stiffen!)

FOR INDIVIDUAL DOSHAS
VATAS choose honey; eating a lot of nuts or seeds can be too heavy on digestion so consume in moderation
PITTAS choose sunflower oil and maple syrup
KAPHAS choose canola or sunflower oil and honey; due to the added oil, enjoy in moderation

RECIPE ~ Red Pepper Pasta Ditali

2007-01-05T08:42:00.000-05:00

Simple ingredients make a colourful and hearty meal. Ditali noodles are short hollow tubes, but as pictured here I used tricolor brown rice spirals, with garlic toasts on the side.

3 red peppers, washed and chopped
1 head of garlic
1 cup chickpeas, canned or cooked
3 Tbsp each: tahini, olive oil and lemon juice
1 tsp salt
1 package ditali pasta (or your choice of pasta)

Take the head of garlic and chop the top off. Brush with olive oil and wrap in aluminum foil. Toss red pepper with olive oil, and place in the oven along with the garlic. Roast at 450F for 30 minutes.

Meanwhile, prepare a side dish of your choice, such as garlic toasts, bruschetta, or a big green salad. Also, bring a large pot of salted water to boil. Add pasta and cook until al dente. Drain.

When red peppers are roasted, place in a blender along with chickpeas, tahini, olive oil, lemon juice and salt. Scoop out the soft flesh of the garlic head and add to the blender. Puree until smooth (add some water to get it blending -- pasta cooking water works best). For a chunkier sauce, reserve some of the roasted red pepper and chick peas, and stir back into the sauce after blended.

Ladle noodles onto serving dishes and spoon sauce on top. Garnish with something nice, like chopped fresh basil, chili flakes, or slivered almonds. Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS you're best to avoid peppers and chickpeas so this dish is not very Vata-friendly... but why not try this using oven-roasted pumpkin and beets instead!
PITTAS this is a very Pitta-friendly dish, but do leave out the garlic
KAPHAS this is a very Kapha-friendly dish, just reduce oil and tahini to 1 Tbsp each, substituting with more pasta cooking liquid when blending

RECIPE ~ Green Chai Tea

2006-12-21T10:26:00.000-05:00

I love to start the day with a pot of fresh, hot chai made with green tea and sweetened with vanilla rice milk (even better with vanilla soy milk!). For gifts this holiday I made little packets of my blend of chai spices for friends to make their own brew at home. I thought I'd share the recipe!

See a cup of this milky chai recipe on an earlier post with a recipe for an excellent breakfast for each dosha.

1 cup dry green tea leaves
1/2 cup dry black tea leaves (orange pekoe, earl grey, darjeeling...)
1 Tbsp ginger powder
1 Tbsp whole cloves
1 Tbsp crushed cinnamon sticks
2 tsp cardamom powder
(add 1 tsp crushed fennel seeds for a lovely accent!)

Combine all ingredients and store in a jar or tin. Makes about 1 1/2 cups of dry green chai mix.

TO BREW:
Place one teaspoon of the chai mix in a metal tea ball or reuseable cloth tea bag. Or spoon one teaspoon per cup of hot water into a teapot. Steep several minutes and serve with milk (dairy or non-dairy) and sweetener.

Alternately, boil the mixture in a pot, simmering for 10 minutes or more, with extra slices of fresh ginger for an excellently pungent brew: use 1 cup of liquid (half water/half milk (dairy or non-dairy) is very nice) with 1 tsp chai mix for each cup of tea. Sweeten with honey or sugar if desired.

FOR INDIVIDUAL DOSHAS
VATAS an excellent Vata tea; use any milk and sweeten with honey or sugar (sucanat or turbinado)
PITTAS due to the spicy cloves and ginger, make a weaker tea; use any milk and sweeten with sugar (sucanat or turbinado) or maple syrup
KAPHAS an excellent Kapha tea; use soy milk and sweeten with honey

RECIPE ~ Roasted Beet Quinoa Salad with Walnuts

2006-12-15T08:37:00.000-05:00

Need a festive-looking dish to take to a dinner party? Try this wonderful recipe from Ricki's Kitchen...

"The brilliant crimson of roasted beets lends a gorgeous hue to this mineral- and protein-rich salad. Roasting the beets brings out their true sweetness and tender texture in contrast to the chewy quinoa and crunchy walnuts. Perfection!"

Beets are tridoshic so they're good for everyone you feed. :-)

3-4 medium beets, washed and trimmed (do not peel)
1 cup dry quinoa
2 cups water
1/2 cup walnuts, lightly toasted
3 cloves garlic, minced or grated
juice and grated rind of one large lemon
2 Tbsp balsamic vinegar
1 Tbsp hemp or flax seed oil
2 Tbsp extra-virgin olive oil
2 tsp dijon mustard
2 Tbsp honey
1/2 tsp ground cinnamon
1/2 tsp ground coriander
1/2 tsp ground cumin
1/4 cup each chopped cilantro & parsley
small amount of salt, plus pepper to taste

Preheat oven to 425 F. Wrap beets in foil and bake until extremely tender, about 45 minutes to 1 hour. Let cool, then slip off the skins (do this while holding the beets in a damp paper towel to avoid staining hands). Dice into 1-inch cubes and set aside.

Rinse quinoa well. Add to a pot with 2 cups of water and bring to a boil, then reduce heat to low and cover. Allow to simmer, untouched, for 25 minutes, until water has been absorbed. If necessary, continue simmering until all water is absorbed, then uncover and allow to cool. (If you are in a hurry, you can turn the hot quinoa into a glass bowl at this point and place it in the fridge for about 30 minutes).

In a pan, heat oil and add garlic, lemon rind and ground spices. Cook and stir for 2 minutes, then add balsamic vinegar and lemon juice. Remove from heat. After cooling for a few minutes, stir in dijon and honey.

Add beets to cooled quinoa. Break walnuts into pieces and add to the bowl. Pour dressing over and toss well until quinoa becomes pink. Add cilantro and parsley and combine well. Season to taste with a bit of salt and pepper. This salad is even better the second day, after flavours meld. Makes 4 servings.

FOR INDIVIDUAL DOSHAS
VATAS a very Vata-friendly dish
PITTAS replace quinoa with couscous, lemon with 2 limes, walnuts with sunflower seeds or chopped almonds, and honey with maple syrup; reduce garlic to 1 clove; omit mustard
KAPHAS replace walnuts with sunflower or pumpkin seeds; minimize amount of oil used

RECIPE ~ Green Salsa

2006-12-08T08:34:00.000-05:00

This salsa is a multi-purpose fun food! It's delicious on rice crackers or chips, but my favourite way to eat it is topped on steamed rice and Chinese food.

1/2 cup finely minced fresh herbs: choose from green onions, cilantro, parsley or dandelion
2 cloves garlic, finely minced
2 Tbsp finely grated or minced ginger
salt to taste
2 Tbsp oil (olive, canola or sunflower)

Combine all the ingredients together and you're done!

Depending on what herbs you choose for this salsa, you'll give it a completely distinct flavour. The way I first tasted this garnish was at a Chinese restaurant, where they used green onion, which went deliciously with the steamed rice and braised tofu with bok choy. At home I like to make it with dandelion leaves or parsley for their detox qualities. And with chips or crackers, the cilantro is really aromatic and delicious (and also complements Asian cuisine wonderfully). Or, try a combination of herbs like cilantro with green onion or dandelion with parsley. Great as a soup garnish, too!

FOR INDIVIDUAL DOSHAS
VATAS choose parsley or cilantro, and have as a garnish for hot food
PITTAS this may generally be too spicy for Pittas, but you can try using smaller amounts of garlic and ginger; do not use green onion
KAPHAS an excellent Kapha food, just use half the amount of oil (sunflower)

RECIPE ~ Chilean Stuffed Zucchini with Tangy Basmati

2006-12-01T08:24:00.000-05:00

My mother makes these delicious little baked zucchini boats and calls them "zapallitos italianos", which means Italian squash, but it's Chilean to me! The tangy basmati, which was contributed by fellow Recipe Clubber Marion, is also a great accompaniment to any bake, stew or curry.

CHILEAN STUFFED ZUCCHINI

2 medium zucchinis, ends trimmed
2 leeks, well washed and ends trimmed
2 cloves garlic
1 large carrot
1 red pepper (optional)
2 cups fresh spinach (optional)
2 Tbsp olive oil
salt and pepper
bread crumbs, parmesan or grated cheese for garnish

Bring a pot of water to boil and cook whole zucchini until just tender, about 20 minutes.

Meanwhile, prepare vegetables: finely chop leeks, dice the carrots, mince the garlic, dice the red pepper, and wash and coarsely chop the spinach. (Red pepper and spinach are optional depending on what you feel like, it almost doesn't matter what vegetables you use for the stuffing, it's all good! Want to use some diced sweet potato? Or kale? Go ahead!) Heat up a wok or pan and add oil. When ready, add leeks, garlic, carrot and pepper if using. Saute for several minutes until golden and aromatic. Season with salt and pepper. Set aside momentarily.

Remove zucchinis from pot when they're ready and cut in half lengthwise. Scoop out the flesh, chop it up and add to the vegetable mixture. At this point also add spinach if using. Saute a few minutes until excess liquids evapourate and flavours blend. Now divide this vegetable mixture among the 4 zucchini boats and top with either bread crumbs, parmesan, or grated cheese. A dusting of paprika always looks nice, too. Bake at 350 for about 10 minutes until edges turn golden.

TANGY BASMATI RICE

1 cup basmati rice
1 3/4 cups water
1 Tbsp oil or ghee
1 tsp mustard seeds
1/2 tsp turmeric
1/2 tsp crushed coriander seeds
3 Tbsp grated coconut
1/4 cup chopped almonds or raw cashews
3 Tbsp lemon juice
1/4 cup chopped fresh cilantro

Prepare rice as always: rinse well, then place in a pot with 1 3/4 cups water, bring to a boil, then simmer on low, covered, until cooked (20 minutes for white and 40 for brown). Best to prepare this before the rest of the meal!

In a small pan, heat up oil and add mustard seeds, turmeric, coriander seeds and nuts. When seeds begin to pop, add coconut and stir well to toast and blend spices. Set aside until rice is ready, at which point stir into rice with lemon juice and chopped cilantro.

FOR INDIVIDUAL DOSHAS
VATAS omit red pepper
PITTAS omit garlic; choose white basmati and almonds; replace lemon juice with lime
KAPHAS this meal needs a few tweaks to be Kapha-friendly: replace zucchini with small eggplants; choose bread crumbs to garnish; replace coconut, almonds and cashews with charole or sunflower seeds; and reduce all oil/fat quantities by half

RECIPE ~ Dandelion Rolls

2006-11-24T11:45:00.000-05:00

Want to be good to your liver? Dandelion is an excellent and very potent bitter herb, so if you can find some fresh dandelion leaves in your grocery store, add it to your diet like you would using spinach. That said, if you can't find dandelion you can substitute spinach, chard, beet greens, or any dark leafy greens of your choice.

1 cup finely chopped dandelion greens
2 Tbsp tahini
1 Tbsp fresh lemon juice
1 Tbsp Bragg's or 1/2 tsp salt
1 clove garlic, minced
1/2 inch ginger, minced
2 Tbsp chopped raw nuts or seeds of your choice (almonds or cashews, or sunflower, pumpkin or hemp seeds)
2 sheets rice paper (Thai or Vietnamese style)

Pour boiling water into a large, shallow dinner plate. Place rice paper, one sheet at a time, until fully submerged. Allow to soften (a few minutes).

Blend tahini, lemon juice, Bragg's or salt, garlic and ginger until creamy smooth. Stir in dandelion greens and nuts or seeds until well mixed.

Take a softened rice sheet, let drip dry a little, then place on a surface. Spoon half of the dandelion mixture onto the center of the sheet in a long log shape. Fold the short sides over the ends of the log, then fold one half-circle over the log, then start rolling towards the remaining half-circle. Repeat with the second sheet and remaining dandelion mixture. Makes 2.

FOR INDIVIDUAL DOSHAS
VATAS Vatas do better with other leafy greens instead of dandelion
PITTAS omit garlic and ginger; choose pumpkin seeds or chopped almonds
KAPHAS use pumpkin or sunflower seeds