Ayurvedic Sushi Bowl

Enjoy a plant-based, vegan and gluten-free Ayurvedic Sushi Bowl!

I love this recipe because it is easy to adapt for the season and digestive needs.  Not only is it nutritionally nourishing but it also speaks to the visual appetite and your creativity. You can keep it simple and make it bowl, or take the time to roll it into sushi.

While we can change ingredients based on season and dosha, I find the Ayurvedic Sushi Bowl to be a balancing meal in the late spring, summer and early fall months surrounding Pitta Season. The primary grain of rice offers a sweet profile to help ground any Pitta / Vata imbalances. This plate can easily incorporate all 6 tastes (sweet, salty, sour, pungent, bitter, astringent), making it a satiating option for lunch. Create a smaller portion or turn into a sushi roll for a light dinner. 

Ingredient highlight? The seaweed. Seaweed is often deemed a “superfood” that boasts protective antioxidants, vitamins, minerals, amino acids and more. As with everything in Ayurveda, too much of a good thing can be a bad thing, so avoid seaweed in excess. 

Serves: 4

Time: 30-40 minutes

Ingredients

• 1-1/2 cups of organic sushi rice

• Nori Sheets

• Carrots

• 1 zucchini 

• 6-8 asparagus spires

• 4-8 broccolini 

• 1/4 purple cabbage

• 2 avocados (half per person)

• Optional: Fresh grated ginger

Top with

• Drizzle sesame oil

• Chopped fresh cilantro 

• Sesame Seeds

• Pickled Ginger

• Microgreens

To make the rice

For any dishes that require rice, I typically start here as it takes the longer to cook than vegetables.

1. Prepare the rice by rinsing it until the water runs clear (this kick-starts the process of rehydration and cleanses it of debris and starchy residue). 

2. Combine 1 cup sushi rice + 2 cups water into a pot and bring to boil, add a dash of ghee or coconut oil

3. Once to a boil, turn down to a simmer and cover with a lid until rice is fully cooked (can take around 20-30 minutes depending on burner and type of rice).

4. Once cooked, give it a stir. Then turn off the heat and keep the lid on while prepping other ingredients. 

To make the veggies

1. Choose your veggies according to Dosha (see below for variations). Chop your veggies. If you are making a sushi bowl, dicing works well. For a roll, julienne (cut lengthwise into small strips). Personal preference here, so follow your creative intuition!

2. Saute on medium for a couple minutes in either coconut oil (cools pitta) or avocado oil (good for pitta and Vata) - until the aroma breaks. Based on the veggies in this recipe, I’ll cook it as follows:

• Start with carrots as they typically take longer to cook. Cook on medium with a lid to cover.

• Add Broccolini stems and asparagus. Continue to cook with a lid.

• Add Zucchini

• Add remaining vegetables

3. Season vegetables to your desire with salt or tamari and pepper. Sprinkle some sesame oil at the end for flavor. 

• Digestion tip: if you are experiencing gas, bloating or heaviness, you may grate some fresh ginger and stir it into the mix. Great for kindling agni.

4. Plate your meal in a way that is visually appealing.

• Rice, veggies

• Top with:

• 1/2 avocado sliced

• Nori seaweed

• Black sesame seeds

• Microgreens

• Pickled Ginger

5. Enjoy! 

Modify for your Dosha

Vata: Drizzle some extra sesame oil over your bowl / roll. Enjoy a larger dose of avocado as this healthy fat can support Vata. Focus on root veggies in your creation. Enjoy tamari or soy sauce for the salty taste to ground. Or drizzle some teriyaki sauce for sweet taste. 

Suggested ingredients for Vata Sushi Bowl

• Carrots

• Zucchini

• Asparagus

• Sweet Potatoes

• Tofu

• Avocado

Pitta: Cut the ginger out of the recipe or use it minimally. Enjoy a bigger dose of cilantro for it’s cooling property. 

Suggested ingredients for Pitta Sushi Bowl

• Carrots

• Zucchini

• Asparagus

• Red Cabbage

• Sweet Potatoes

• Cooked parsnips or radish

• Snap Peas

• Tofu or Tempeh

• Cucumber

• Cilantro

• Avocado

Kapha: Add some grated ginger and a dash of black pepper to the veggie saute stirfry to kindle the digestive fire - agni. Skip the avocado or go very light as this can be heavy on digestion for Kapha. Enjoy an extra agni kick by topping off your bowl with wasabi. 

Suggested ingredients for Kapha Sushi Bowl

• Carrots

• Asparagus

• Daikon Radish

• Tofu or Tempeh

• Wasabi

• Ginger

Golden Green Curry with Cilantro Lime Rice

Warm, grounding curries are perfect for a Vata season meal, a cold day, or irregular digestion. We made this at a cooking class for the Embodied Ojas Retreat and it was a hit! This Golden Green Curry boasts a robust spice profile that aids in digestion and kindles agni. It is stacked with all the vegetables that ground and balance Vata (composed of air and ether elements, which often shows up in digestion as bloating, gas, or constipation). but of course includes dosha-specific tips to modify for your needs.

One reason I love this dish: the curry powder. Curry powder is a potion of many health-promoting spices. One of the root causes of disease from the Ayurvedic perspective is improper digestion. Spices are revered as powerful digestive allies that can alter the qualities of the meal to kindle agni or digestive fire and promote balance. Curry powders offer a bounty of health benefits which include:

• Reducing inflammation

• Combating cancer

• Antioxidant support

• Aiding digestion

• Supporting heart health

And so much more! Source: Benenden Health and Healthline.

Golden Green Curry with Cilantro Lime Rice

Serves: 4

Time: 45 Minute Prep

Ingredients

• 2 cups of white jasmine rice

• 1 medium to large head of cauliflower

• Green beans

• 4 carrots diced

• ½ cup of chopped cilantro

• 4 cloves of garlic minced

• 1 medium sweet onion diced and sautéed

• 1 tbsp fresh grated ginger

• 1-2 handfuls of spinach 

• Coconut milk

• 2-6 tbsp lime juice & lime zest

• Salt and / or amino acids / soy sauce to taste

Curry Spices

• 2 tbsp ground cumin

• 2 tbsp ground coriander

• 2 tbsp ground turmeric

• ½ tsp paprika

• ½ tsp mustard seed

• ½ tsp ground ginger

• ½ tsp cinnamon 

For this recipe: Use the above portions as a guideline and trust your intuition to adapt it to your delight.

Top garnish (all optional):

• Chopped cilantro

• Slice of lime

• Crushed toasted cashews

DIY: How to Make a Curry Spice Blend

For this recipe, you can add the spices one at a time, or you can prep them into a DIY spice blend mix that you can use for this meal and more to come. Instructions: Mix together all powdered herbs. Use to your delight and store in glass container away from light. 

Let’s Begin! Cooking Instructions

1. Begin with the rice as it tends to take the longest. Pour your rice into a bowl. Rinse it under running water for about 30 seconds, giving it a swish with your hand. Then drain. Repeat 2-3x or until the color of the water shifts from cloudy to clear-ish. 

2. In a medium size pot, add 2 cups rice, 4 cups water.  Bring to a boil. When the pot boils, set on low or simmer and place a lid on it. Cook until rice is tender and most of the liquid is absorbed (about 20 minutes. Tip: You may notice water is absorbed, you notice small circular holes / air pockets in the top of the rice.) Remove from the stove, and keep covered for 10 minutes. When ready to serve, fluff and plate. 

3. While the rice is on simmer, prepare all the vegetables, chopping them to your desired shape.

4. In a large skillet, drop 2 tablespoons of avocado oil (which can tolerate high heat and offer grounding properties). Saute the onions on low to medium with a lid for about 5-10 minutes. Stir occasionally to keep any parts from burning. 

5. Add vegetables from the heartiest (the ones that take longest to cook) to the quick cooking ones last. Suggested timeline: At 5 minutes add the carrots. At 10 minutes or add cauliflower. Add spices. At 12 min add chopped green beans and minced garlic. At 15 min add coconut milk, grated ginger, extra spices if needed, salt or soy sauce to personal preference. Stir occasionally. When almost done, add your handfuls of spinach and place a lid so they cook and steam until slightly wilted. 

6. Turn curry on low or off: Add *half* of the lime juice. (Save the other half for the rice). Add lime zest using a grater.

7. Taste and add additional spices or salt to flavor. 

8. Optional: Crush the cashews with a mortar and pestle. Toast in a skillet on low until lightly browned. Use as garnish. 

9. Rice: Remove rice. Stir in lime juice and chopped cilantro. Pinch of salt. Ready to serve! 

10. Plate, garnish with toasted cashews and serve warm! 

Modify for your Dosha

Vata: You can add a pinch of hing (asafoetida) to help aid digestion. Go light on the spinach or mark sure it’s in more of a saute consistency than raw. Ginger will support digestion too! 

Pitta: Use the garlic and onion sparingly (or consider skipping garlic completely, as it has heating, rajasic qualities). Enjoy extra cilantro garnish as this has cooling properties. =

Kapha: Go light on the coconut milk. Use the spices abundantly including ginger!

3 Easy Ayurvedic Date Recipes - Dessert or Snack!

3 Simple Ayurvedic Date Recipes 

Explore three easy Ayurvedic recipes that can be created from Medjool dates as a snack, a dessert, or a meal. These include: Tahini Stuffed Date Boats, Pecan Pie Bites and Ayurvedic Date Shakes!

Dates are long revered as an Ayurvedic superfood. They are high in antioxidants and said to nourish our “ojas,” our immune boosting life force. Considered Sattvic in nature, dates make a delicious, tonifying sweet that is energetically grounding and promotes purity and peace of mind.

Research suggests dates boast many health benefits. Ayurvedically speaking, they help combat vata imbalances such as anxiety, stress, overwhelm, and lack of grounding. 

Benefits include:

• High in antioxidants such as polyphenols, carotenoids and lignans which manage risk of chronic disease

• Helps reduce inflammation

• Good source of fiber 

• Boosts brain health

• Contains bone-friendly minerals such as phosphorus, calcium, magnesium and potassioum 

Sources: Healthline, BBC Good Food

It is no surprise that our modern ways of living and a pervasive culture of convenience can make it easy to grab sweets that lack substance, nutrition or sustained energy. 
The following three recipes are quick, easy and nourish the doshas with more physical and emotional vitality. Hope you enjoy! 

Tahini Stuffed Dates aka Date Boats!

Serves: 2 {makes 10 boats}

Time: 5 Minutes

Ingredients

•  5 Dates split with pits removed

• 1-2 Tablespoon of Tahini

• 1 Tablespoon Maple Syrup

• 1 cap full of Almond Extract or ½ teaspoon

• Almonds (or Walnuts or Pecans)
  
  
  

How to make it

1. Cut dates in half and remove pits

2. In a small bowl mix together the tahini, vanilla extract and maple syrup. Consistency is to your preference. For a less gritty texture, add a little bit of water or oil/ghee. 

3. Spoon small amounts into the center of each date

4. Top with an almond (preferably blanched or with skin removed). 

5. Enjoy!
   
   
   

Vata: Mix a dab of ghee into your creation for extra grounding.

Pitta: Dust with coconut flakes on each date boat

Kapha: Enjoy in moderation, this is sweet, heavy and grounding. Experiment with walnuts. 

Pecan Pie Bite

Time: 1 Minute

This is my favorite dessert snack hack. I love these pecan pie bites when I’m out on a day of hiking, have a sweet tooth or need a little pick me up in the afternoon energy slump. It’s simple, takes no time, and really does taste like a pecan pie! 

Ingredients

• Dates

• Pecans

• Imagination :) 

How to make it

1. Cut dates in half and remove pits

2. Put a pecan in the center of a halved date

3. Bite in and enjoy! 
   
   
   

Ayurvedic Almond Date Shake

Serves: 2

Time: 5 minutes + optional soaking overnight

Kitchen tools: Blender / vitamix / magic bullet

The almond date shake is a classic go-to for a grounding yet energizing ojas building tonic. Ideal when the nervous system needs a reboot. This recipe is a *slight* adaptation of Dr. Lad’s Date + Almond Shake.

Ingredients

• 6 dates

• 10 almonds

• 1 cup of milk of choice warmed (I usually go oat)

• Splash or cap full of vanilla extract

• Pinch of cardamom

• Pinch of cinnamon

Prep

Soak the dates in 1-2 cups of water overnight (save the date water, you’ll use this!)

Soak 10 almonds overnight in separate dish. After soaking pinch the skins off.

Note: you can expedite or skip this prep by putting the dates and almonds in hot water for a few minutes.

How to Make It

1. In a blender add the soaked dates, date water, almonds with skins removed, vanilla, cardamom and cinnamon.

2. Warm the milk on medium heat in a pan

3. Pour milk into blender

4. Blend all ingredients

5. Serve and enjoy!

For an extra immunity boost: I love to add the adaptogen ashwagandha, which is boasts many benefits which include improved stress response, elevated mood and concentration, increased stamina said to be the vitality of horse.

Paavani Ayurveda makes a great ashwagandha supplement here. You can get 10% off your order with my affiliate code: GABY10. They also have a great write-up of the benefits on their blog.

Heart Opening Cacao Elixir

Cacao is a plant that has been woven into various cultural traditions for thousands of years. It has been used in indigenous ritual and ceremony with research showing evidence of the Mayan culture using cacao as far back as 600 BC. It’s botanical name, Theobroma translates to ‘food of the Gods.’ The plant itself has many magical properties and boasts health benefits. From an Ayurvedic perspective, it is considered an aphrodisiac, inviting greater sensuality and desire. It is said to elevate mood, lift depression, open the heart and stimulate brain activity. Medicinally it is believed to play a role in fertility, improved circulation of major vessels around the heart and support the vagus nerve.

Health benefits include:

• a superfood abundant with antioxidants, phytochemicals, nutrients and healthy fats

• provides magnesium

• iron source

• increases focus and enhances memory

• contains the ‘bliss molecule’ anandamide, which promotes heightened sensitivity and feelings of Euphoria

• contains the ‘love molecule’ phenylethylamine which increases endorphins and encourages connection

Sources of benefits include: Banyan Botanicals, Joyful Belly, Im’Lakesh Organics

This particular recipe is one often make for rituals and retreats. It’s evolved over the years and each time there’s a bit of a folk medicine element - each batch made to taste with it’s own intention and flavor. You can make this for a little dose of self-love, to share with a partner or friends, or to weave into your own intentional space.

Ingredients

• Organic Raw Cacao Powder (I like the brand Im’Lakesh Organics and find it at Sprouts)

• Full Fat Organic Coconut Milk 

• Organic Coconut oil

• Cinnamon 

• Vanilla Extract

• Cardamom 

• Sweetener of choice: Maple Syrup or Honey

• Optional: Cayenne 

• Optional: water to dilute
  

How to make it

Serves 2-4

Let me preface this by saying this recipe is very folk in spirit and style. Follow your intuition, your own taste palette :) Before you begin, invite the optional space for imbuing your cacao elixir with intention.

1. In a small pot, warm 1 can of coconut milk on low to medium setting

2. Slowly stir in raw cacao (2 tablespoons per person)

3. Add a teaspoon of vanilla extract

4. Add a teaspoon of coconut oil (Ayurveda calls ‘oil’ and ‘love’ the same Sanskrit word: ‘sneha’

5. Continue to stir cacao until it is at a desired consistency. For those who prefer a less rich / more liquid base, add some water. Remove from heat.

6. Add a pinch of cardamom and cayenne.

7. Add your desired amount of sweetener. If using honey, make sure your elixir isn’t too hot.

8. Enjoy!

Pad Thai

Pad Thai

For as long as I can remember, pad thai was my go-to comfort food. This stir-fry noodle dish is warm, sweet and grounding - so no wonder it falls in the category of comfort - it’s a Vata pacifying, Autumn favorite. A signature ingredient in most thai dishes is Tamarind paste, a sour pulp that promotes digestion and assimilation. After decades of relishing in these flavors, I finally decided to make it myself with an Ayurvedic and health conscious twist. These are some of the benefits of my favorite ingredients in this dish.

• Basil: Pacifies Vata and Kapha! It’s sweet, spicy flavor is grounding and warming. It’s properties are Sattvic and it has a wealth of medicinal benefits such as boosting immunity, reducing congestion, supporting respiratory health and stabilize blood sugar.

• Green Beans: Are heart healthy and pacifying for all dosha. They contain proteins that are essential to the immune system and help maintain healthy bones, hair, organs, and muscles.

A word on peanuts. Unfortunately Ayurveda is not a fan of peanuts. They are hard to digest and aggravate all three dosha, yet peanuts are a foundational flavor to this comfort dish. I make this with peanuts anyway and go heavy on the digestive aids like basil, cilantro, and lime juice. That said, I’ve found that sunflower butter is not a bad substitute! Sunflowers pacify vata and pitta, and increase Ojas, the immune boosting life force energy. They are also rich in healthy fats, magnesium, protein and vitamin E.

Serves: 3-4

Time: 50 Minutes

Ingredients

• Organic Firm Tofu

• 1 Head of Broccolini or Broccoli

• Approx 14 Green Beans sliced into 1 inch pieces

• 2 carrots, thinly sliced (Rainbow carrots are high in antioxidants)

• 1 Red Pepper cut into thin slices

• 1/2 Onion (Red or Yellow) cut into thin slices

• 2 Eggs

• Big handful of Fresh Basil

• Handful of bean Sprouts

• Splash of sunflower or avocado (any organic high heat oil)

• Pad Thai Rice Noodles (brown or white)

Ingredients for sauce

• 3 tablespoons of rice vinegar

• 3 tablespoons of soy sauce

• 2 tablespoons of organic peanut butter

• Lime juice from 1 and a half limes (save the other half for garnish)

• 1-2 tablespoons of fish sauce

• 1 tablespoon of sriracha

• 1 tablespoon of tamarind paste diluted in 1-2 tablespoons of warm water

• 1 clove of garlic, minced

Optional Garnish Ingredients

• Crushed peanuts

• Fresh Basil

• Fresh Cilantro

• Slice of lime

Directions

1. Turn the skillet on medium to cook the tofu. If you have a cast iron, that’s recommended. Let it get hot. Add 1-2 tablespoons of high heat oil (sunflower or avocado).

2. Slice the tofu into rectangles and place in the skillet. Drizzle a little soy sauce on one side. Cook for approximately 5 minutes or until golden brown before flipping.

3. While the tofu cooks, begin prepping other veggies. Slice the carrots, red pepper, onion, broccoli / broccolini, green beans, 1 clove of minced garlic.

4. Saute the vegetables on medium heat, in a separate pan. Use 1-2 tablespoons of oil. If you are limited on time, you might start sautéing these ingredients while the tofu is cooking. Throw the carrots in first, as they will likely take the longest. Follow with onion, broccoli, red pepper, and garlic. When the aroma of the vegetables fills the air, turn off the stove and let the veggies sit while you finish the other components of the dish.

5. Make the sauce

   • Combine all ingredients, soy sauce, lime juice, fish sauce, peanut butter (or sunflower), rice vinegar, tamarind paste (see next step for diluting tamarind).

   • Most tamarind paste requires it to be diluted in warm water. Warm the water (a small amount as you will only need a few tablespoons). Mix 1-2 tablespoons of warm water and 1 teaspoon of tamarind and add to the sauce mixture.

   • Tip: put all sauce ingredients in a jar and shake it with the lid on to mix it up well!

6. When the tofu is finished cooking on both sides (golden brown), remove from the pan and chop up into smaller pieces.

7. In a pot, boil water for pad thai noodles. Follow direction on packaging (typically you boil the noodles for 4-5 minutes, drain the water, rinse it with cold water, drain the cold water and then the noodles are ready to add to the veggies!)

8. When the veggies are finished, push them to the side of the skillet and scramble 2 eggs. Once the eggs are cooked, mix them with the rest of the veggies. Add the tofu and the pad Thai noodles.

9. Pour the sauce all over the veggies, noodles and tofu. Turn the skillet on low and mix. Add chopped basil and beansprouts to this last part. Pad thai is almost done!

10. Once well mixed, plate the pad thai and garnish to preference!

11. Recommended garnish:

    • Handful of chopped basil

    • Handful of chopped cilantro

    • Crushed peanuts

    • Squeeze lime juice

12. Enjoy your meal!

Modify for your Dosha

Vata: Enjoy the tamarind.

Pitta: Minimize the peppers and onions. Nightshades aggravate pitta, onions are rajasic and create excess heat. You can add extra grounding veggies like carrots. And go wild on the cooling herbs like cilantro and basil.

Kapha: Go light on the oil, as excess oils can be heavy for Kapha to digest.

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Sources:

Basil Health Benefits and Uses via Joyfulbelly.com

Green Beans: Nutrition Facts and Health Benefits via Healthline.com

Seared Tofu Ginger Sesame Salad

Seared Tofu Ginger Sesame Salad

I love this dish for the variety of plant-based goodness in one dish! Diet diversity isn’t always easy, yet research shows the growing importance of incorporating more diverse nutrient supply to support gut microbiota. When the microbes in our gut are fed plants, fiber, prebiotics and more, they work in collaboration with our bodies to support more resilient immune system, production of anti-inflammation compounds, and metabolize neurochemicals that boost serotonin (happy hormones). So this summer salad is stacked with so many plants to support gut health! It’s a cooling salad with a dressing that will kindle the digestive fire. Easy to modify and make your own.

Serves: 2-3

Time: 10 Minutes Prep | 7 Minutes Cook

Kitchen Tools: Skillet + salad bowl

Ingredients for salad

• Choice of greens: recommendation includes spinach, dino kale and wasabi microgreens. Slice your greens in thin strips

• 1/4 purple cabbage shredded

• 1/4 green cabbage shredded

• 2 medium carrots peeled or thinly sliced

• 3-4 brussel sprouts thinly sliced

• Handful of cilantro

• 1 tablespoon of black sesame seeds

• Extra firm organic tofu

• Soy sauce

• Avocado

Ingredients for dressing

• 1-2 tablespoons of grated ginger

• 1 teaspoon of tamari

• Juice from 1/2 squeezed lime

• 2 tablespoons avocado oil

• 1 tablespoon rice vinegar

• Drizzle of fish sauce

Directions

1. Turn the skillet on to cook the tofu. If you have a cast iron, that’s recommended. Let it get hot.

2. While the skillet is heating, cut the tofu into large rectangles. Dab it on a paper towel or napkin to soak up the moisture.

3. Add 1-2 tablespoons of a high heat cooking oil (avocado or coconut) to the skillet. Then add the sliced tofu. Cook on medium to high heat for 4-6 minutes or until that side gets crispy. Drizzle soy sauce on the opposite side of the tofu. Flip to the other side and cook for 4-6 minutes or to preferred crisp. Drizzle soy on top. Remove the tofu and let it cool. Slice it into cubes when ready to top on salad.

4. In a salad bowl, add your desired greens, shredded red cabbage, regular cabbage, carrots.

5. Make the sauce:

   • Step 1: Grate the ginger

   • Step 2: In a small mixing bowl or mug, combine grated ginger, 1-2 tablespoons of avocado oil, 1 teaspoon of rice vinegar, lime juice from 1/2 a lime, 1 teaspoon of Tamari or soy sauce, and a drizzle of fish sauce. Modify quantity of ingredients to adapt to your desired taste.

6. Add tofu and sliced avocado to the top of your salad bowl. Drizzle dressing all over salad, sprinkle black sesame seeds to finish.

Modify for your Dosha

Vata: Make it a warm salad! Lightly sauté the cabbage, carrots, and brussel sprouts. Use a generous amount of avocado oil as oils tend to help ground and nourish Vata imbalances. If cooking spinach, add it last. Add a teaspoon of organic honey to the dressing mix to add the sweet taste.

Pitta: Be prudent with the quantity of ginger - too much of this can aggravate the fire element and elevate Pitta. Go wild with cilantro and lime, both cooling for Pitta.

Kapha: Add some jalapeño to the dressing for little kick. Ramp up ginger to stoke the digestive fire. This is a nice light, yet filling meal that will nourish Kapha.

Full Moon Ghee

Ghee is one of Ayurveda’s sacred tonics, considered to be tri-doshic and beneficial for building “Ojas” or our immune boosting vitality.

Ghee is a form of clarified butter with the milk solids removed. It is considered Tri-Doshic, meaning it is beneficial for all three dosha-types, though Kapha should enjoy it in moderation. Ghee is considered a powerful digestive - helping improve absorption and assimilation. It is also said to carry medicinal properties of herbs to the seven dhatus or tissues of the body. It is known to be Sattvic - encompassing the energy of clarity and light - and is often traditionally used in ritual and ceremony, in addition to cooking and medicine making.

Ghee boasts a wealth of health benefits including:

• Contains a fatty acid called butyrate acid, which enhances digestion and supports gut health and reduces inflammation

• It is a source of fat-soluble vitamins and can help boost your intake of Vitamin A, Vitamin E and Vitamin K which support vision and skin health.

• It contains omega-3 and omega-9’s - essential fatty acids that our body cannot produce on its own. Benefits include the heart health, mental health, decrease liver fat and fight inflammation.

• It’s good for people with casein and lactose sensitivities

• Increases production of stomach acid which improves digestion process

• Has a high smoke point making it ideal for cooking

How to make Ghee

You will need:

• 1 lb of organic, grass-fed butter (unsalted is the preference so you can control the sodium of your dishes)

• Cheesecloth

• Small metal strainer

• Glass jar for ghee

Directions

1. In a medium pot, place sticks of butter and bring to a low boil.

2. Cook for 15-25 minutes. Stir occasionally. Eventually the milk solids will settle to the bottom of the pot and foam will rise to the top.

3. Using a spoon, scrape off the foam from the top of the pot. After 20-30 minutes your now ghee should have a golden-nutty brown color.

4. Place the cheese cloth in the metal strainer on top of your glass jar. Pour ghee through cheese cloth and strainer, leaving the milk solids behind.

5. What is left in the jar is Ayurveda’s liquid gold - ghee!

You can store your ghee at room temperature or in the fridge.

Cultivate a Full Moon Ritual with your Ghee

Ayurveda works in tandem with the forces in nature. It is believed that the best time to make ghee is during the waxing full moon which imbues the moon’s deeply nourishing essence of into the rejuvenate elixir. Making ghee on the full moon is a beautiful ritual to enhance the medicinal properties of the ghee.

You may wish to embellish your ritual with your own intention. You may also chant mantras during the entire process of making the ghee, thus infusing the essence of the mantras into your ghee. Lastly, you may place the ghee under the light of the full moon, with any other sacred items such as gemstones and deities to seal your ghee with potent subtle energy. Ultimately the ritual is yours to make your own, so allow it to be a creative process unfolding from what feels most authentic to you.

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Sources:

Medical News Today

Dr. Axe

Omega-3-6-9 Fatty Acid a Complete Overview via HealthLine

Ghee by the Ayurvedic Institute

Spiced Pear Breakfast Porridge

This recipe was inspired by Carla Oat’s The Beauty Chef Guide Recipe Book. I modified the recipe to include Ayurvedic variations per Dosha. Enjoy this warming breakfast on a chilly morning or when nesting in colder climates. This recipe is particularly good for balancing excess Vata and Pitta - symptoms that include constipation, systemic dryness, fiery digestion, excess heat in the body, acid reflux and more.

A few of the magic benefits of pears

• They are a great source of fiber. A medium pear boasts about 6 grams of fiber a day. Fiber helps the digestive tract run smoothly and can remove toxins and bad cholesterol from the body.

• Source of antioxidants like Vitamin C

• Contains potassium which helps flush the body of excess sodium

• Oh and a ton more good stuff like electrolytes, magnesium and copper which improves immune functioning and supports brain health

These statistics are from: Well+Good

Just a few of the nutritious goods in this breakfast. Let me know what you think!

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Serves: 2

Time: 20 minutes

Ingredients

• 1 medium pear - half cored and chopped, the other half sliced into slivers

• 1/2 cup water

• 2 cups of milk: coconut, almond or macadamia

• 1/2 cup quinoa, rinsed

• 1 tablespoon of chia seeds

• 2 teaspoons of fresh grated ginger

• 1 teaspoon of ground cinnamon

• 1 teaspoon of natural vanilla extract

• 1/2 teaspoon ground nutmeg

• Pinch of ground clove

• Sweetener to taste (honey or maple syrup)

• Dollop of ghee

Optional - Choose your topping(s):

• Thin pear slices

• Chopped dates

• Chopped walnuts

• Splash of extra milk - coconut, macadamia or almond

• Dollop of melted ghee

Directions

1. In a medium pot, combine 1/2 cup water and half of the milk choice - 1 cup. Bring to a boil.

2. Add quinoa, and 1/2 pear cored and chopped. Reduce to low-medium heat. Cover and cook for 10-15 minutes until most of the liquid is absorbed.

3. Add the remainder of the milk and mix in chia seeds, ginger, cinnamon, nutmeg, vanilla and cloves. Stir.

4. Remove from heat, let sit for 5 minutes until the chia seeds have rehydrated.

5. Top with your sweetener, nuts or other delights to enjoy!

Modify for your Dosha

Vata: The sweet taste is grounding for Vata. The best milk choices for Vata include coconut, oat and hemp. Coconut milk is a hydrating substance for systemically dry Vata Dosha. Vata may experiment with soaking 10 almonds in water the night before, and topping the spiced pear porridge with almonds. Another grounding option is to add a chopped date and a add a dollop of melted ghee to the top.

Pitta: The sweet taste is grounding for Pitta’s fiery digestion. Coconut is hydrating and cooling. Best milk choices for Pitta include coconut, hemp, oat or macadamia.

Kapha: It’s best to consume milk in moderation. For Kapha you can do 1.5 cups of water and 1 cup of milk. Rice or Almond milk are good options for Kapha.

Digestive Spice Blends for Vata, Pitta and Kapha

Spices contribute far more than simply adding flavor to foods. Various herbs have the ability to enhance our metabolic activity and affect various tissues of the body in integrative support. Working with spices is an Ancient ritual from many Earth wisdom traditions. When we create with our hands, connect with the plants and discover how to nourish our mind, body and hearts we live in greater harmony with ourselves, our ancestors and the world.

Below are three Ayurvedic spice blend recipes for Vata, Pitta and Kapha created to assist your culinary ritual with flavor, intention and enhanced Agni or digestive fire. Use these per dosha tendencies, imbalances or for seasonal spicing.

Vata Spice Blend - Fall to Early Winter

Suitable for Vata digestive tendencies or imbalances such as gas, bloating, constipation or irregular bowel movements. Also an ideal spice blend to incorporate in the late fall to early winter months, when the weather is cold and dry. These spices rekindle agni or digestive fire and promote optimal circulation in the body.

• 2 tablespoons coriander seeds

• 2 tablespoons fennel seeds

• 1 teaspoon ground turmeric

• 1 teaspoon cumin seeds

• 1 teaspoon whole cloves

• 3/4 teaspoon black pepper corns

• 1/4 teaspoon Himalayan Sea Salt

Pitta Spice Blend - Summer

Suitable for Pitta digestive tendencies or imbalances such as excess fire, acid reflux, loose stool or diarrhea. Also ideal for heated emotions such as anger, irritability, judgement or short temper. This spice blend helps keep the body and mind cool during the hot summer months of Pitta season.

• 3 tablespoons coriander seeds

• 3 tablespoons fennel seeds

• 1 teaspoon cumin seeds

• 1 teaspoon ground turmeric

• 1 teaspoon dried rosemary

• Optional: 1 teaspoon dried rose petals or buds

Kapha Spice Blend - Late Winter to Spring

Suitable for those with Kapha (Earth and water) digestive tendencies or imbalances such as slow digestion and fat metabolism. Particularly good in the springtime, emerging from winter sluggishness.

• 1 tablespoon coriander seeds

• 1 teaspoon fenugreek seeds

• 1 teaspoon cumin seeds

• 1 teaspoon of yellow mustard

• 1/2 teaspoon powdered ginger

• 1/2 teaspoon ground turmeric

How to make each blend

1. Place all the ingredients in an electric grinder, spice mill or mortar and pestle. In the spirit of Sadhana or spiritual practice, using the mortar and pestle symbolize the ancient dance of male and female energies. The practice can be deeply meditative and connect one to one’s ancestral roots. Bri Maya Tiwari has plenty more valuable insight to share on this in her book The Path of Practice.

2. Grind into a fine poweder

3. Store in an airtight jar. Avoid storing in sunlight.

How to incorporate in meals

There are two ways to incorporate the following spice blends into your meals:

• You can add the spice blend at the beginning of cooking.

• You can add the spice blend at the end of cooking by heating the spices in a dollop of ghee or oil on low heat for 5-10 seconds or until you smell the aroma break the air. Use 1 part spices to 1 part oil. Drizzle over your meal and enjoy!

A final note: Creativity lends itself to many variations of Vata, Pitta and Kapha spice blends. As you build a relationship to the spices and become familiar with their Gunas or qualities, I encourage you to play with discovering additional spice blends that resonate with your mind, body and heart.

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Sources: These blends have been adapted from Divya Altar’s The New Ayurvedic Kitchen What to Eat for How You Feel, Bri Maya Tiwari’s The Path of Practice , as well as recommendations from the California College of Ayurveda.

Ayurvedic Gatorade

I first learned of this recipe when I was at the Ayurvedic Institute taking a week-long intensive with Dr. Lad. I was in the arid, dry desert of Albuquerque New Mexico. Vata was craving hydration and replenishment, and my pitta wanted to cool down from the summer heat. Below is a great recipe to replenish your hydration and restock electrolytes.

Serves: 1

Time: 5 minute preparation

Ingredients

• 32 oz (or 4 cups) of room temperature water

• Juice from 1 lime

• Pinch of Himalayan Sea Salt

• 1-2 Teaspoons of jaggery, maple syrup or raw sugar

Directions

1. If you are using maple syrup, simply mix it all together and enjoy!

2. If you are using jaggery or raw sugar, you will need to heat the water so the sugar will dilute. Wait for the water to cool back to room temperature and then enjoy!

Modify for your Dosha

Vata: Be gracious with the sweet taste. This is grounding for Vata Dosha.

Pitta: Add a sprig of mint leaves to invite extra cooling.

Kapha: Lay low on the sugar. Add a pinch of cayenne to warm it up.

Sweet Stewed Apples

A delicious delight when your body and heart need warm, grounding nourishment. Stewed apples are easy to digest and grounding, especially for Vata imbalances are in the colder Autumn and Winter months.

Serves: 1-2

Time: 5 minute preparation | 15-20 minute cook

Ingredients

• 2 medium apples, any variety

• 3 tablespoons of water

• 1/2 tsp fresh grated ginger

• 1/4 tsp cinnamon

• Pinch of cardamom powder

• Pinch of clove powder

• Optional: 1 tablespoons of ghee

Optional top with:

• Chopped nuts of your choice

• Sprinkle of coconut flakes

• Or place this compote on top of the coconut cardamom rice pudding

Directions

1. Chop an apple into bite-size pieces. You can leave the skin on but remove the core.

2. In a small saucepan mix spices into 3 tablesoons of water.

3. Add apples to a saucepan, mix well, and cover with the lid.

4. Simmer on low heat for 15-20 minutes, or until tender.

5. Let them cool, pour em into a bowl or top them on some coconut cardamom pudding and enjoy!

Modify for your Dosha

Vata: Spice it up with some extra ginger, cinnamon, cardamom, cloves to warm the digestion. Enjoy a gracious dollop of ghee. Add some nuts for energy: almonds, cashews, coconut, macademia and walnuts are all aligned with Vata. Pumpkin, sesame and sunflower seeds can be added too.

Pitta: An extra pinch of cardamom and top it off with coconut flakes, pumpkin seeds or sunflower seeds.

Kapha: Spice it up with some extra ginger, cinnamon, cardamom, cloves to warm the digestion. Go light on the ghee. Skip the nut toppings or go light.

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Sources:

Slow Cooked Coconut Cardamom Rice Pudding

Enjoy this warm, grounding breakfast pudding or call it a dessert. This recipe is particularly pacifying for Vata and Pitta. The cardamom helps sooth digestion, while the warm coconut hydrates and nourishes the tissues of the body.

Serves: 6

Time: 10 Minutes Prep | 1.5-2 Hours Slow Cook or until liquid is absorbed

Kitchen Tools: a crockpot or slow cooker

Ingredients

• 1/2 cup short brown rice

• 1/4 cup shredded coconut flakes

• 1/2 can of full fat, organic coconut milk

• 2 cups of water

• 1 tablespoon vanilla extract

• 1/2 tsp cinnamon

• 1/4 tsp cardamom

• pinch of nutmeg

• 1 tablespoons of maple syrup to

Optional - Choose your topping(s):

• Stewed Apples for an Autumn to Winter delight. See recipe.

• A splash of nut or oat milk

• Sprinkle of coconut flakes

• Extra dash of cinnamon

• A dollop of ghee (especially for Vatas and Pittas)

Directions

1. In a crockpot or slow cooker, combine rice, shredded coconut, coconut milk, water, cardamom, cinnamon, vanilla, and nutmeg

2. Place the crockpot on low. Cover and let slow cook for 1.5-2 hours or until liquid is absorbed.

3. Scoop into a bowl and serve with desired toppings!

Modify for your Dosha

Vata: Although coconut has cooling properties, its grounding natural fat and hydrating abilities can deeply nourish Vata Dosha. Skip the topping of dried coconut flakes (cooked is fine). For extra sweet and grounding taste, top with 2-3 chopped dates and add a small spoonful of ghee.

Pitta: Exceptionally beneficial for Pitta Folks as the sweet taste helps ground excess fire and the coconut is cooling. Maple syrup is also one of the best sweetener options for Pitta-types.

Kapha: This meal can be Kapha aggravating as it’s predominant taste is sweet. Enjoy this dish in moderation and avoid it in the late afternoon / dinner, so your body has time to digest it before sleep.

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Un-Beet-able Hummus

Beet and chickpea hummus is one of the easiest things to make! I’ll often spread it on a piece of warm toast for breakfast or toss a scoop into a Buddha Bowl. Yes, I’ll even have it as an afternoon snack, despite Ayurveda not being the biggest fan of snacking in general.

Beets are a root vegetable packed with essential nutrients such as: fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Health benefits include improved blood flow and lowering blood pressure. As a root vegetable, beets are grounding and can help pacify Pitta and Vata Doshas when cooked.

Chickpeas are also packed with nutrients and are a rich, plant-based protein for Vegetarians. They support blood sugar control and are often a good ingredient in the diabetic diet.

Serves: 6

Time: 30 min (20 minutes bake / 10 minutes make)

Kitchen Tools: Blender, Vitamix or Magic Bullet

Ingredients

• 1 cup of chickpeas soaked is preferred (alternatively you can use a can of chickpeas)

• 1 small to medium sized beet

• Approximately 1/4 cup of organic unrefined olive oil (you may add a little more or less depending on desired consistency)

• 1 tablespoon of tahini

• 2-3 cloves of garlic - chopped

• Juice from 1/2 a lemon squeezed

• A pinch of cumin

• Salt and pepper to taste

Directions

1. If you are not using canned beans, soak chickpeas either overnight, or for 30 minutes prior to cooking. Rinse in at least 2 changes of water. Soaking the legumes decreases their drying properties and makes them easier to digest.

2. Turn the oven on to 400 degrees. Peel the beet and chop it into small pieces. Toss the pieces in a sprinkle of high heat oil such as avocado, safflower and sunflower. Spread it out on a baking sheet and place in the oven for approximately 20 minutes or until the beet softens.

3. In a blender, add chickpeas, beets, olive oil, lemon juice, tahini, salt, pepper and cumin. Blend until desired consistency. If you like your hummus a smoother texture, add a few tablespoons of water or a little more oil.

4. Taste and enjoy!

Modify for your Dosha

Vata: The good news? Chickpeas (along with mung dal) tend to be easier for most people to digest. The bad news? Well they can aggravate any Vata imbalances. That said, each body is different, so you may experiment with this recipe and simply notice how you feel. For the Vata folks, consider less chickpeas and more beets in this recipe. When cooking the beets, nix safflower oil and opt for avocado oil. Top with a little ghee or olive oil, with can help with grounding.

Pitta: Overall, this is a fantastic option for Pitta folks. Air on less garlic rather than more.

Kapha: Eat this in moderation, as many of the ingredients are grounding. Use a little less olive oil and substitute with extra tablespoons of water. Toss in an additional pinch of cumin.

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Sources:

8 Great Reasons to Include Chickpeas in Your Diet via Healthline

Kitchari

Kitchari is one of the beloved Ayurvedic staples. It is a simple, soupy mixture full of spices that enhance digestion and is often used for cleansing. Because it is a combination of grains and legumes, kitchari is considered a complete protein, providing all the essential amino acids for a nutritious meal. It is a recipe that boasts gut health as it is easy to digest. While it is a “tridoshic” dish, meaning it benefits most constitutions, you can modify and choose the vegetables based upon your personal needs - there are truly infinite ways to make this dish.

Serves: 6

Time: 60 min (30 minutes soak / 30 minutes cook)

Ingredients

• 1/2 cup basmati rice 

• 1 cup split yellow mung dal

• 6 cups water, approximately

• 1 and 1/2 cups of assorted vegetables (see doshic recommendations below)

• 1/2 to 1 inch ginger root, chopped or grated

• 1 tablespoon of ghee or olive oil

• 1/2 tsp. coriander powder 

• 1/2 tsp. cumin powder 

• 1/2 tsp. whole cumin seeds 

• 1/2 tsp. mustard seeds 

• 1/2 tsp. turmeric powder 

• 2 bay leaves

• 1 pinch asafoetida (hing) 

Top with

• Handful of fresh cilantro leaves 
  1 and 1/2 cups assorted vegetables (optional)

• A few slices of lime to aid digestion

• A bit of mineral salt (1/4 tsp. or so) 

Directions

1. Soak dal either overnight, or for 30 minutes prior to cooking. Rinse in at least 2 changes of water. Soaking the legumes decreases their drying properties and makes them easier to digest.

2. Rinse basmati rise in at least 2 changes of water.

3. In a large pot, add rice, dal and 6 cups of water. Cover and cook on medium or until it becomes soft - about 20 minutes.

4. While rice and dal are cooking, prepare vegetables based on your constitution or any current imbalance you are feeling. Cut them into small pieces. Add the vegetables to the cooked rice and dal mixture and cook for another 10 minutes.

5. In a separate saucepan, sauté the seeds and ghee until they pop. then add the other spices. Stir and allow the aroma to release. Then add the spiced ghee into the dal, rice and vegetable mixture.

6. Once mixture is cooked, sprinkle some Himalayan or mineral salt to flavor

7. Garnish with cilantro and lime

Modify for your Dosha

Vata: Add a little extra ghee or olive oil as this can help with grounding. Add coriander to spices to enhance digestion. Suggested Vata friendly vegetables: Carrots, Sweet Potatoes, Asparagus, Beets, Zucchini

Pitta: Go wild with the cilantro. Eliminate the mustard seeds and minimize ginger. Suggested Pitta friendly vegetables: Carrots, Sweet Potatoes, Asparagus, Beets, Zucchini, Cauliflower, Broccoli, leafy greens

Kapha: Boost the digestive fire by adding a minced green Thai chile, or a jalepeño. Go light on the oil. Suggested Pitta friendly vegetables: Carrots, Cauliflower, Asparagus, Brussels, Broccoli, Beets, Spinach.

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Red Velvet Beet + Lentil Soup

I first tasted this delicious and simple soup on a retreat I guided. Our Ayurvedic Chef Alexandra Sargent served this recipe inspired by Divya Alter’s book The New Ayurvedic Kitchen What to Eat for How You Feel. With beets, lentils and digestive spices, this soup is perfect for grounding + nourishing oneself.

Beetroots are a great source of many essential vitamins and minerals including:

• High Fiber - supports smooth digestion and gut health

• B9 - assists with cell functioning and tissue growth

• Manganese

• Potassium - supports heart health

• Iron - essential for transporting oxygen in red blood cells

• Vitamin C - antioxidant rich, supports immune support, and skin health.

Lentils are rich in iron and folate and offer a great source of protein.

The recipe

Serves: 4

Time: Soak 30 min / Prep 5 Min / Cook 30 Min

Ingredients

• 1 cup red lentils, washed, soaked for 30 minutes, drained and rinsed

• 2 medium red beets, peeled and cut into 1-inch cubes

• 1/2 teaspoon ground cumin

• 1/2 teaspoon of ground turmeric

• 2 small bay leaves

• 1 tablespoon of ghee or olive oil

• 1 tablespoon of salt

• 1/4 teaspoon of ground black pepper

• 3 cloves of chopped garlic

• 1/4 chopped red onion

Top with

• 1 tablespoon of shopped cilantro leaves

• Slice of lime

Note: This is modified from the original recipe. I added garlic and onion, which is not considered ‘Sattvic’ by Yogic standards, as these ingredients can aggravate meditation. But I chose to add them because garlic has many immune system benefits and onions add flavor and a more warming quality to the meal.

Directions

1. Soak 1 cup of lentils for 30 minutes. Drain and rinse them.

2. Combine red lentils and 4 cups of water into a pot. Bring to a full boil over high heat. Remove any froth from the surface as this will help reduce gassiness of lentils.

3. Once lentils and water reach a boil. Add beets, onions, garlic, cumin, turmeric, bay leaves, ghee and mix well. Still at a boil.

4. Reduce heat to medium-low, cover with a lid, and let simmer until lentils and beats are soft or cooked through - approximately 20 min.

5. Turn off heat, uncover. Remove bay leaves. Add a splash of olive oil. Salt and pepper to your desire. Use an immersion blender to smooth soup to your desired consistency. If you prefer it on the silkier side, you can add more water as you wish.

6. Garnish with cilantro. Serve with lime slices, which help protein digestion and iron absorption.

Modify for your Dosha

Vata: Add a little extra ghee or olive oil as this can help with grounding. Add coriander to spices to enhance digestion

Pitta: Cut the garlic and onion. Go wild with the cilantro.

Kapha: Boost the digestive fire by adding a minced green Thai chile, or a jalepeño. Go light on the oil.

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Resources

Beetroot 101: Nutrition Facts and Health Benefits via Healthline.com

What Are The Benefits of Beetroots? via MedicalNewsToday.com

Lentils: Nutrition, Benefits and How to Cook Them via Healthline.com

Carrot Ginger Soup

A grounding, warming soup packed with carotenoids and antioxidants which protect and enhance immunity. Carrots are known for being a good source of beta-carotene, fiber, vitamin K, potassium and antioxidants. A thing about carotenoids - they are best absorbed with fat - so be sure not to skip the ghee or coconut oil in this recipe. In addition, the strength of the nutrients carrots are increased when chopped and cooked, so that’s a win.  

The grated ginger brings heat, increased fire element in the body, aids in digestion and is a powerful anti-inflammatory. There’s plenty of other medicinal properties to this simple soup, but I encourage you sense into how the ingredients affect your body, mind and thoughts. It’s a great way to develop a deeper relationship with foods and more so - intuitive eating.

Serves: 6

Time: 35

Ingredients

• 4 cups of chopped carrot

• 1 red onion diced

• 4 cloves of garlic diced

• 6 cups of vegetable broth

• 4 teaspoons of grated ginger

• 1 teaspoon grated turmeric

• 1-2 tablespoons of ghee {or coconut oil}

• 2 teaspoons of salt or to taste

• 1 teaspoon of pepper or to taste

• Pinch of cumin seeds

Directions:

1. Chop all the veggies

2. In a cast iron skillet add: ghee, carrots, onion, and garlic. Cover and cook on medium heat for about 20 minutes or until carrots begin to get tender. Stir occasionally. Add the grated ginger, turmeric, and cumin near the end of saute session.

3. Transfer all cooked veggies to a pot, add 6 cups of vegetable broth. Cover and let cook on medium heat, about 3 minutes or until all contents are warm. Feel free to add more or less vegetable broth to your consistency preference.  

4. Use an immersion blender to blend veggies, bringing the soup to an even consistency. Add extra vegetable broth or water to personal preference. I like my soup a little thicker. Alternative: if you don’t have an immersion blender, transfer the soup into a blender or food processor.

5. Add final seasoning: salt + pepper. Serve warm and enjoy!

Optional topping:

A few slices of avocado makes it grounding and creamy.

Modify for your Dosha

Vata: Add extra oil or avocado to top, as Vata folks tend to by dry and lacking with oils.

Pitta: Use a little less ghee or oil. Moderation with ginger.

Kapha: Kick up the spice with extra ginger. Use smaller portions of ghee or oil. Extra pepper.

Green Tea Ginger Shiitake Miso Soup

Hands down one of my favorite soups to make, especially when I’m tight on time because… HELLO CROCKPOT!  This recipe is from an amazing book called The Healing Slow Cooker by Jennifer Iserloh. Definitely recommend adding it to your inspo bookshelf. I modified it by adding ginger for some extra digestive, warming qualities.

Love this for it’s antioxidant kick, thanks to the green tea. Detox super powers due to the kale. Shiitake mushrooms, the amazing immunity booster. Here’s what you need to know.

Serves: 6

Time: 10 Min Prep / 2.5 Hrs Crock Pot

Ingredients

• 8 cups bone broth or veggie broth

• ¼ cup of chinese black vinegar {you can use balsamic as a substitute, but I find black vinegar tastes better}

• 3 tablespoons of white miso paste

• 4 green tea bags

• 2 cups chopped kale

• 2 cups stemmed and sliced shiitake mushrooms

• 6 scallions, thinly sliced, green and white parts

• 4 garlic cloves minced

• 4 teaspoons grated ginger

Top with

• Drizzle sesame oil

• Chopped fresh cilantro

Directions

1. Combine broth, vinegar and miso paste in crock pot and stir to even consistency

2. Chop all veggies

3. Combine all veggies {except cilantro} in crockpot

4. Remove tags from green tea and tuck into the broth mixture

5. Cover and cook on low for 2 to 2.5 hours.

6. Spoon into bowls, top with sesame drizzle and cilantro.

7. Enjoy!

Modify for your Dosha

Vata: Add a little extra sesame drizzle to your bowl. Use less green tea bags to minimize caffeine, which can be vata aggravating if you feel ungrounded.

Pitta: Cut the ginger out of the recipe or use it minimally. Go wild with the cilantro. Add a little extra kale which contains magic powers to help your liver enzymes process toxins faster!

Kapha: Keep the agni kindling - digestive fire boosting heat with added ginger and scallion. Use the sesame drizzle sparingly. Enjoy!

For the original recipe check out The Healing Slow Cooker on Amazon.

Turmeric Golden Oats

Say hello to Turmeric Golden Oats. It’s not your average oatmeal. Enjoy this antioxidant-rich breakfast to start your day feeling grounded. It’s a classic go-to for the colder months, especially for those feeling Vata imbalances like anxiety, stress, gas, bloating and constipation. I often make this when I travel or am on the road. This particular recipe is packed with super foods. Turmeric is a well-loved staple in the Ayurvedic arsenal of healing spices. Various Studies cite that this root has tremendous benefits. It is said to be a natural inflammatory, boost immunity, encourage proper digestion, balance hormones, and reduce cancer risk among other healing properties. The blueberries and goji berries are great for gut health and support regular elimination. Best part? It’s quick to make and easy to adapt for your preference.

Serves: 1-2

Time: 10 min

Ingredients

Please feel free to modify the quantity to your liking

• 1 part whole oats - For a solo serving I give myself ¼ cup

• 1.5-2 parts of unsweetened almond or coconut milk

• ½ tsp ghee or coconut oil

• ½  tsp vanilla extract

• ½ tsp ground turmeric

• ¼ tsp ground cinnamon

• ¼ tsp grated ginger or ground ginger

• Coconut flakes to sprinkle

• Blueberries to sprinkle

• Goji berries to sprinkle

• A pinch of salt + pepper

• Optional: 1 tsp of raw honey or maple syrup

Optional to top with some:

·      A sprinkle of goji berries + coconut flakes

·      Crushed or slivered Almonds

·      ¼ tsp ground flaxseed

·      1 chopped Medjool date

·      A splash of almond milk if you like yours a little more soupy

Directions:

1. Bring milk + oats to a boil

2. Reduce to a simmer + add all ingredients: coconut oil or ghee, vanilla extract, turmeric, cinnamon, ginger, coconut flakes, blueberries, goji berries, a pinch of salt + pepper

3. Cover + cook until oats are tender - roughly 5 minutes. Feel free to add more milk or water if desired.

4. Remove from stove. Top with desired ingredients.

5. Serve + enjoy!

Modify for your Dosha

Vata: Add extra sweet + warming spice. The Medjool dates are grounding and considered a “Sattvic” or pure and clean food by the Ancient Yogis. A larger amount of oil, milk, or cinnamon will all help nourish Vata.

Pitta: Use maple syrup over honey, top with coconut flakes for a cooling + nourishing touch.

Kapha: Kick up the spice with extra ginger. Use smaller portions of ghee or oil and sweetener.

Ojas Energy Balls

If you are craving a nutrient-rich energy kick in your diet, try this Ayurvedic recipe for Ojas Balls. This is a power-packed snack to increase immunity and vitality. According to Ayurveda, “Ojas” is our most refined by-product of digestion. It is the force that supports immunity and promotes longevity. Use this recipe as inspiration, and feel free to modify the ingredients to your taste.

Time: 15 Minutes

Serves: 10 Ojas Balls 

Ingredients:

• 10 dates

• 1/2 cup raw almonds

• 1/4 cup shredded coconut

• 1/4 teaspoon ground cardamom

• 1/4  teaspoon ground ginger

• 1/4  teaspoon ground cinnamon

• 1 teaspoon shatavari powder

• 1 teaspoon ashwaganda

• 1 tablespoon raw honey

• ½ teaspoon vanilla extract

• Handful of cacao nibs

• Splash of almond milk

• Pinch of Himalayan salt

*Ingredient quantities may differ from batch to batch. Improvise depending on your needs. Spice it to your taste preference.

Directions:

1. In a food processor or high-powered blender, combine dates, almonds, and coconut. The consistency will be very thick. If you are having trouble blending, use a splash or two of almond milk to soften the mixture. One alternative is to pre-soak the dates in almond milk for 10 minutes.

2. Add all spices. Taste to preference.

3. In a pan, toast coconut flakes until you can smell their aroma and the color is a light brown.  

4. Take your Ojas ball mixture and using your hands, form into small 1-inch balls. 

5. Roll each ball in the toasted coconut flakes until the surface is completely covered and voila! Enjoy your Ojas balls!

Original recipe written by yours truly for Basmati Publications.