RECIPE ~ Colourful Quinoa

My apologies for not posting photos, but visualize these ingredients and trust me that it's a delightful side-dish, warm or cold!

1 cup quinoa, rinsed
1 heaping Tbsp currants
sea salt
1/2 tomato, diced small
1/4 cup cilantro, chopped
1/4 cup parsley, chopped
1 tsp butter (use olive oil for a dairy free recipe)
juice of half a lemon
2 Tbsp slivered almonds

Place quinoa in a small pot and add 1 1/2 cups of water, the currants, and a pinch of sea salt. Bring to a boil, lower to simmer and cook covered for 20 minutes.

Meanwhile, chop the tomato and herbs. Set aside. In a dry pan, lightly toast the slivered almonds, then set aside.

When quinoa is done, fluff with a fork and stir in butter. Transfer to a large serving bowl and add tomato and herbs. Squeeze the lemon juice over all, add another sprinkle of sea salt, and toss together. Garnish with almonds (can also use raw walnut pieces).

Serves 3.

RECIPE ~ Mess o' Greens

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 ~ Honey Tahini Cookies

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

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 ~ Mini Cinnamon Raisin Scones

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 ~ 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 ~ Baked Apples

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

RECIPE ~ Flapjacks (Oat Snacks)

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

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 ~ Zucchini Onion Bread

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 ~ Peach & Poppyseed Pancakes

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 ~ Raita (Yogurt with Cucumber and Mint)

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

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 ~ Fiddlehead Soup with Basil

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 ~ Dahl Soup with Squash

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

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 ~ 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 ~ Granola Muffins

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

Holiday Food Ideas

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 ~ Goody Breakfast Muffins

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