RECIPE ~ Decadent Frittata

For Mother's Day I hosted a family brunch and made a big ol' frittata which everyone enjoyed with fresh fruit, a slice of buttered cornbread, and delicious hot coffee.

1/2 onion, chopped
1/2 orange bell pepper, chopped
1 tomato, chopped
8 sun-dried tomatoes, sliced
8 eggs, beaten
sea salt and black pepper
1/4 cup cheddar cheese, grated
4 marinated portobello mushrooms, sliced
1/4 cup soft goat cheese, crumbled

In an oven-proof frying pan (or cast iron pan), heat some butter and olive oil. Fry the onion and peppers until translucent. Add the fresh tomato and sundried tomato and cook a few minutes, seasoning with a little salt and pepper.

In a medium bowl, beat all the eggs together with some salt and pepper (I also added a splash of milk). Mix in the grated cheese. Pour over vegetables in the frying pan and cook a few minutes without stirring. Meanwhile, distribute mushrooms and goat cheese over the top. When the edges of the eggs are able to pull away from the pan (about 5 minutes over medium-low heat), place the pan in the oven on the center rack and broil for 5 minutes.


For lunch, eat a slice stuffed into a pita with greens, or enjoy with a salad. To turn this into a dinner, serve with steamed veggies or sauteed rapini and boiled or roasted baby potatoes.

Serves 8.

NOTE
If you don't have marinated portobello mushrooms, use marinated button mushrooms (maybe 20 or so). But if all you have is regular mushrooms, saute in butter in a separate pan, then add to the frittata along with the goat cheese before broiling.

VARIATIONS
I think this would also work great with any of: 
spinach, arugula, feta, dill, shallots, leftover steamed potato

RECIPE ~ Zucchini & Shiitakes on Noodles

After a long craving for all these ingredients in one dish, I made this noodle bowl that hit the spot on a mild summer night.

2 Tbsp olive oil
1 zucchini
8 shiitake mushrooms
6 whole garlic cloves, peeled
sea salt
fresh ground pepper
goat feta or soft goat cheese
cooked noodles

Put noodles on to cook. I used corn linguini, though I can picture this dish with any noodle you love.

Cut the zucchini in half lengthwise, then cut into half-rounds about 1/2 cm thick or less. Heat 1 Tbsp oil on a pan, and saute zucchinis plus whole garlic cloves over medium heat for a few minutes.

Cut off and discard the stems of the shiitakes. Add the other Tbsp of olive oil to the pan along with the mushrooms. Season with salt and pepper, and saute another 5 minutes, until cooked and lightly browned.

When the noodles are cooked, drain and add to the pan. Toss everything together. You may want to add another dash of salt of pepper, or a drizzle of olive or flax oil. Serve onto two dishes and dot with the goat cheese.

Serves 2.


VARIATION: Tomato Basil
Make a mixture of chopped tomato and minced fresh basil, stir with crumbled goat cheese, and top the noodles with this mixture.

RECIPE ~ Simple Kamut Pasta with Chives

The weather is cool and wet (Kapha qualities), time for some pungent, warming foods (with Pitta qualities)!

2 cups kamut spiral pasta

1/4 cup minced fresh chives

1 clove garlic, minced

1/4 cup extra virgin olive oil

salt to taste

paneer or soft goat cheese, optional

Bring a large pot of salted water to a boil, and cook pasta until soft, about 12 minutes. When done, drain and return to the pot.

Combine the minced chives and garlic in a small bowl, stirring in the olive oil and salt. Stir this mixture into the cooked pasta. Sprinkle in the paneer or goat cheese if using, and gently toss. If using cheese, add some fresh ground black pepper to help make the cheese more easily digestible.

Serve with a mixed green salad with tomatoes and basil, or as a side dish to grilled or roasted dishes.

Serves 2 to 3.

RECIPE ~ Brazilian Peanut Stew

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 ~ Chilean Corn Casserole

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 ~ Warming Kichadi

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 ~ Brown Rice Risotto with Asparagus

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 ~ Dahl with Tofu & Squash

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 ~ Coconut Mung Bean Soup

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

RECIPE ~ Fresh Rice Bundles in Sesame Leaves

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

RECIPE ~ Tomato Gratin with Pesto Pasta & Zucchini

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 ~ Fiddlehead Stir-fry with Cashews

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 ~ Rice Pilaf & Coconut Green Beans

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 ~ Lazy Pesto Pasta

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 ~ Spicy Sweet Potato Burritos

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.

RECIPE ~ Basmati Rice with Grilled Vegetables & Pine Nuts

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 ~ Yoga Mung Beans & Rice

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

RECIPE ~ Garlic Ginger Fried Rice

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

RECIPE ~ Mung Beans & Tofu with Curry Oil

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 ~ Parsnip Salad

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