Yogic & Healthy Recipes for Your Palate – The Food that Heals
Check out the tasty green recipes to add to your diet -
Salads offer us a healthy meal option that is quick and easy to make. This nutrient rich salad recipe offers us an incredible amount of Vitamins - A, B, C, E, and K; along with iron, calcium, zinc, omega-3’s, antioxidants, fiber and so much more.
Utilizing healthy oils, vinegar, lemon and black pepper will help to reduce the dry, cold qualities of the salad, making these nutrients easier to digest and absorb.
Those with a strong Vata imbalance (i.e. chronic constipation, insomnia or debilitating anxiety) should avoid this recipe and all raw foods until balance is found; otherwise it is suitable for Vata types in the warmer months and in moderation.
4 large leafs of Romaine Lettuce, chopped
4 cups of baby spinach (Pitta types substitute with 4 cups of chopped kale leaf)
3/4 cup chopped cucumber
10 pitted and sliced kalamata olives
7 artichoke hearts, sliced thinly
1 small avocado, peeled and cubed
3-4 tbsp of raw hemp seeds, pumpkin seeds or sunflower seeds (unsalted)
3 tbsp of goat cheese feta crumbles (optional)
2-3 tbsp olive oil (Pitta types substitute with sunflower oil)
1 tbsp balsamic vinegar (omit for Pitta imbalance)
Juice from 1/2 of a lemon (Pitta types substitute with lime)
Fresh ground black pepper to taste (omit for Pitta imbalance)
Chop up the lettuce, spinach, cucumber, olives, artichokes and avocado. Add to a large bowl.
Toss thoroughly, until all of the ingredients are evenly dispersed.
Add the hemp seeds (or other options), along with the feta cheese, olive oil, balsamic vinegar, lemon juice and black pepper.
Gently toss again.
Indulge and enjoy. Remember to always eat sitting down, with awareness and surrounded by good company!
Asparagus / Broccoli Stir Fry
Green vegetables are a source of vitamins and minerals and must be an essential part of our diet. They are also rich sources of fiber. Integrating them into daily meals does not necessary mean, having unwanted portions of greens on your plate.
The below recipes with some of the most nutritious green vegetables, will leave you tempted to have larger portions of these veggies on your plate next time!
Asparagus and Broccoli, taste okay when boiled and sprinkled with salt and pepper, but for most of us foodies, just the thought of that sounds like pure torture! The recipe below can be applied to either asparagus or broccoli, and both taste wonderfully delicious prepared this way!
One inch of ginger grated
One clove of garlic grated
One bunch of Broccoli cut into medium florets or 6 cups of Broccoli
(for asparagus) One bunch or about 20 small asparagus
One table spoon of chilli oil (Laoganma)
Salt to taste
Ground Pepper to taste
One tablespoon olive oil
Parboil vegetables, drain and keep aside
Heat oil in a saucepan
Add the ginger and garlic, and sauté for 2 minutes
Add the vegetables, followed by
heat for 2 to 3 minutes
Remove from heat, and sprinkle ground pepper
If you do not have chili oil at home, you can make a batch of at home, and store it in the refrigerator.
CHILLI OIL RECIPE
Cut about 20 dry red chilies into fine small flakes.
Toast the chilli flakes, a handful of pepper, and 2 teaspoon of crushed pepper in a super hot pan for 2 to 4 minutes. Remove from heat, and add one teaspoon salt and two cups of sesame oil to the mixture. Store in a cool place.
(Indian dish made from rice and lentils)
Just as any Khichdi dish, this meal is considered healing to the gut and the digestive system. The mung bean and rice combination makes Khichdi a perfect protein, containing all of the 9 essential amino acids. It also contains a high level of copper, zinc, calcium and magnesium due to the nutrients the sesame seeds provide. The carrots add a nice boost of Vitamin A, K and biotin; along with the sweet potato nourishing us with a large dose of Vitamins A, B and C.
Altogether this is an easy to digest nutrient rich meal that will help to revitalize the body, build healthy tissue, increase immunity and heal the gut and colon.
5 c filtered water (or 50/50)
1/2 c mung beans whole/split, soaked overnight
1/2 c brown rice/basmati rice
1 medium carrot, grated with a cheese grater
1/2 of a small sweet potato, chopped into 1/2” cubes
2 tbsp of Rasayana Ghrita/Organic Ghee or coconut oil
2 tbsp shredded coconut
2 tbsp cashew pieces (substitute with almond slivers)
1/4 c sesame seeds, freshly ground in a spice grinder or food processor
1.5” cube of fresh ginger grated
1 cinnamon stick
1/2 tsp turmeric
1/4 tsp cumin seed
1/4 tsp fennel seed
1/4 tsp fenugreek seed
1/4 tsp brown mustard seed
1/8 tsp ground pippali (aka Indian Long Pepper)
Juice of 1 lime, freshly squeezed
5-7 sprigs of cilantro, finely chopped
2 green onions, chopped
Sea salt or himalayan salt to taste
Fresh ground black pepper to taste
Grind the sesame seeds into a paste using a spice grinder, clean coffee grinder or a food processor.
Melt the Rasayana Ghrita (or Organic ghee/coconut oil) in a medium to large sauce pan on low heat.
Add the cumin, brown mustard seeds, fennel seeds, fenugreek seeds, pippali, shredded coconut and cashew pieces.
Sauté in the ghee for 3-5 minutes until the seeds start to pop and the coconut and nuts begin to slightly brown. Stir every 30 seconds to avoid burning.
Add the water and increase the heat to high; bring to a boil.
Reduce the heat to low and add the cinnamon stick, mung beans and brown rice. Cover and cook for 20 minutes. Keep a slight crack in the lid to avoid overflow.
After 20 minutes, add the chopped sweet potatoes, grated carrots and raisins.
Cook for an additional 30 to 35 minutes over low heat. Stir every 5-10 minutes.
Once finished, the beans should be split open, the rice very soft. If there is too much crunchiness, add a bit more water and cook until everything is at the desired consistency. Stir every 5 minutes.
After the cooking process is done, add the sesame seed paste, grated ginger, turmeric, lime juice, chopped green onions, cilantro, black pepper and salt to taste. Stir together until everything is evenly mixed.
Serve in a bowl.
Spicy Pumpkin Mash
Pumpkin is an extremely nutrient-dense food, meaning it is chock-full of vitamins and minerals but low in calories. Consuming one cup of cooked pumpkin would provide well over 100 percent of our daily needs for vitamin A, 20 percent of the daily value for vitamin C, 10 percent or more for vitamin E, riboflavin, potassium, copper, and manganese, and at least 5 percent for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.
This pumpkin mash is a zesty alternative to the regular pumpkin mash and tastes great with bread. It is super easy to prepare and can be prepared just before serving.
Serves 3-4 as a side dish, vegan, gluten-free.
About 850 gm pumpkin or squash, peeled as best you can & cut into 1 inch cubes
2 tbsp olive oil
2 tsp punch phoran (a whole spice mix containing cumin seeds, fennel seeds, fenugreek seeds, mustard seeds & onion seeds) available from Indian food stores
1 onion, finely chopped
2 cloves garlic, finely chopped
1 tbsp minced ginger
1 red chilli, finely chopped
1/2 tsp red chilli powder
1 tsp turmeric
1 tsp garam masala
1 tsp dry mango powder/amchur
1 tsp brown sugar/jaggery/palm sugar
220 ml (1 cup) veg stock
Salt & black pepper
A handful of fresh coriander, chopped plus leaves for garnish
Heat the oil in a large pan over a medium heat, add the panch phoran (seeds) and cook until they start to pop.
Then add in the onion and cook for about 5 minutes until softened.
Add in the garlic, fresh chilli & ginger and cook for another 2 minutes.
Throw in the chopped pumpkin/squash and add the chilli powder, turmeric and sugar.
Stir well to coat the pumpkin, then add the stock and season well with salt & black pepper.
Lower the heat slightly, cover with a lid and simmer for 15-20 minutes or until the pumpkin is soft and mushy.
Mash the pumpkin in the pan with a wooden spoon and add the garam masala and dry mango powder.
Stir well, adding in the fresh coriander and cook for another few minutes.
If it is too watery take the lid off to let the liquid evaporate. If you would like a smoother consistency you could blend/process the pumpkin at this point.
Serve hot/warm garnished with coriander leaves.