Fran's House of Ayurveda

RECIPE ~ Decadent Frittata

2013-05-18T22:28:00.001-04:00

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

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

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

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

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

Serves 8.

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

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

RECIPE ~ Zucchini & Shiitakes on Noodles

2013-05-18T21:18:00.001-04:00

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

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

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

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

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

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

Serves 2.

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

RECIPE ~ Colourful Quinoa

2013-02-11T19:42:00.003-05:00

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 ~ Simple Kamut Pasta with Chives

2012-09-08T18:58:00.000-04:00

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

2 cups kamut spiral pasta

1/4 cup minced fresh chives

1 clove garlic, minced

1/4 cup extra virgin olive oil

salt to taste

paneer or soft goat cheese, optional

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

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

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

Serves 2 to 3.

RECIPE ~ Green Split Pea Soup

2012-05-01T13:08:00.003-04:00

Springtime... soup time! And green soup, to boot.

2 Tbsp extra virgin olive oil
1 onion, diced
1 carrot, diced
1 stalk celery, diced
1/2 inch piece of ginger, minced
8 cups vegetable stock
1 1/2 cups dry green split peas, picked over
1/2 tsp each: paprika, sea salt, fresh pepper
1 tsp lemon juice

In a soup pot, heat the oil and cook the onion, carrot, celery and ginger over medium heat, til soft. Add dry peas and stock. Bring to a boil, then reduce and simmer for half an hour. Add remaining seasonings and cook at least 15 minutes more.

Serve with a fresh salad. For a larger meal, serve over rice pilaf, or with a grain salad and mixed greens.

Serves 4 to 6.

RECIPE ~ Spelt Banana Pancakes

2012-04-15T10:09:00.004-04:00

Sometimes, Sunday mornings just need a pancake breakfast! This one whips up quickly and is dairy-free, egg-free and wheat-free with the benefits of coconut oil. Oh, and they're fluffy and delicious!

1 cup spelt flour
1 tsp baking powder
1/4 tsp salt
3/4 cup almond milk
2 Tbsp coconut oil
1 mashed banana

Mix dry ingredients in a large bowl. In a separate bowl, mash the banana and blend in the milk and oil. Add wet ingredients to flour mixture and stir really well. If you have the time, let rest a few hours.

Heat a pan til hot, then reduce heat to medium and grease with a bit of oil. Fry a 1/4 cup of the batter for each pancake. Flip when little bubbles appear on the surface. The pancakes should be golden on each side. Serve with maple syrup and fruit, or whatever you desire.

Makes around 6 pancakes.

RECIPE ~ Oatmeal Bars

2012-04-01T20:13:00.003-04:00

A coffee shop in my neighbourhood makes delicious cranberry oatmeal bars that I've wanted to reproduce at home. With this recipe I come really close! They're soft, oaty and delicious. Have one with raw almonds and an apple and you have a terrific breakfast or hearty snack!

1 cup spelt flour
1 cup quick oats
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup brown sugar or demerrara sugar
3/4 cup almond milk
1/4 cup olive oil or coconut oil
handful dried cranberries

Mix dry ingredients in a large bowl. Add wet ingredients and stir until just mixed. Pour into an 8x8" greased baking pan. Sprinkle the tops with cranberries, pressing them into the batter a bit. Bake at 350F for 22 minutes. Cut into 8 bars.

RECIPE ~ Morning Muesli

2012-02-10T07:39:00.003-05:00

I love granola, oatmeal and oats in the morning, especially in cool weather or rainy weather or, like now, in the middle of winter! But when it starts to warm up outside, it's time for a cool, light variation of the warm and heavy oats -- muesli! I especially love it stirred into yoghurt with some a few berries or banana slices on top and a good drizzle of maple syrup.

5 cups rolled oats
1/2 cup ground flax seed
1/2 cup oat bran
1 cup currants or raisins
1/4 cup chopped walnuts
1/4 cup raw sunflower seeds

In a large mixing bowl combine all ingredients and mix well. Store in an air-tight container for up to 2 months.

Serve mixed into hot milk or hot water for a warm meal, or cold with milk or yoghurt. This is an unsweetened mix which is great for Kaphas but Vatas would benefit from a drizzle of honey added while Pittas would do well with a drizzle of maple syrup. Enjoy!

VARIATIONS
Add any combination, keeping the total in recipe to 1 1/2 cups:
chopped prunes * dried cranberries * slivered almonds * hazelnuts * hemp seeds * pumpkin seeds * chopped apricots * chopped dates

RECIPE ~ Light and Lovely Lunch

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

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

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

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

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

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

New Year Lentil Salad

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

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

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

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

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

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

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

RECIPE ~ Mess o' Greens

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

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

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

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

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

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

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

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

RECIPE ~ Granola!

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

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

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

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

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

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

RECIPE ~ Brown Rice Pudding

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

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

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

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

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

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

RECIPE ~ Brazilian Peanut Stew

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

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

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

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

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

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

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

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

RECIPE ~ Honey Tahini Cookies

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

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

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

Preheat the oven to 350 F. Grease cookie sheets.

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

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

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

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

RECIPE ~ Orange Zucchini Muffins with Walnuts & Carob Chips

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

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

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

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

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

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

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

RECIPE ~ Chilean Corn Casserole

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

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

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

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

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

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

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

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

RECIPE ~ Mini Cinnamon Raisin Scones

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

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

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

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

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

Makes 1 dozen mini scones.

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

RECIPE ~ Collard Greens with Lentils

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

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

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

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

Serves 3-4.

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

Natural personal care products you can make yourself

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

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

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

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

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

Props for local vegan, wheat-free foodie!

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

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

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

RECIPE ~ Warming Kichadi

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

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

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

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

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

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

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

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

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

RECIPE ~ Fresh Ginger Cake

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

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

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

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

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

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

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

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

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

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

RECIPE ~ Sugarless Fruitcake

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

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

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

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

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

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

RECIPE ~ Brown Rice Risotto with Asparagus

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

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

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

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

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

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