Simple Summertime Mixed Vegetables Recipe

Ingredients:

1-2 TBS. Ghee

1 tsp. Fresh Ground Cumin seed Powder
1 tsp. Fresh Ground Coriander seed Powder
1 tsp. Whole Cumin seeds
1 tsp. Mustard Seeds
1 tsp. Fenugreek
1 Pinch Hing

Fresh Zucchini or other summer squash, cut in cubes
1 Cup Fresh Asparagus
1/4 Cup Red & Yellow Bell Pepper

1 tsp. Salt
1/4 Cup fresh cilantro leaves

Directions: Melt Ghee in medium sauce pan. Add the spices except for salt and sauté until the mustard seeds pop. Add vegetables and cook on medium heat, stir often to prevent burning of veggies. When veggies are semi-soft add the salt and garnish with cilantro before serving. This is a basic recipe that balances all three Doshas. The preparation is easy to digest and you can try different vegetables for variety, according to the seasonal availability and your particular body type.

Radish and Snap Pea Salad

This time of year our food should have qualities that increase lightness and freshness, bringing us out of our heavier winter bodies.  This salad is a great addition to the spring diet.

2 bunches radishes – save a few leaves if they look fresh enough for garnish on soup
2 lbs snap peas

1 Tbs honey

2 Tbs water

1/3 cup olive oil

2 tsp miso paste (white, yellow or use red for a stronger flavor)

1 lime

pinch each of salt and pepper

extra spring greens (optional) such as arugula, dandelion, escarole, watercress, or whatever looks yummy and fresh at your local food shop or farmers market!

chop the radishes in thin slices and chop the peas. In a jar or small bowl use a fork to whisk the honey, water, olive oil and lime together, adding the miso last. toss peas, radishes and salad together with dressing, adding greens in at the end to keep them tender. top with salt and pepper

serves about 4

The bitter and pungent taste of radish is cleansing and helps to reduce extra water and fats held in the tissues and the blood stream. Snap peas and bitter greens cool the blood also and aid in cleansing. Fresh raw veggies with crunch increase a sense of lightness in the body and mind.

In Ayurveda raw foods are more difficult to digest, so we have included in the dressing miso paste as a digestive / probiotic, where the honey (sweet) lime (sour) and salt all pacify Vata by increasing the water and fire elements in the body. Sufficient water is our saliva and digestive juices, enzymes needed for proper absorption of the qualities of the foods taken in; fire element is agni and black pepper and salt increase heat in the gut to stoke the digestive fire.

This way we can receive the full effect of food as medicine.

 

Fresh Sautéed Greens

Two bunches (approx 4-6 cups) of fresh, young Kale, Collard Greens, Swiss Chard, Spinach, Dandelion Greens, and Beet Greens stemmed, ribbed and cut into thin strips

1 -2 Tbsp Ghee (Clarified Butter) or Coconut Oil

1 1/2 tsp Cumin Seeds
2 tsp Mustard Seeds

1 tsp ground Turmeric
¼ cup fresh Cilantro, stems removed & chopped
½ -1 tsp Hing (asaeofetida)
1 tsp Salt

1/3 cup chopped Nuts (almonds, cashews or peanuts)

Steam greens for approximately 5 minutes. Heat ghee or coconut oil on medium-high heat. Add cumin seeds and mustard seeds, stir and cook until the mustard seeds pop. Add turmeric, cilantro, hing and salt. Stir briefly to release aroma.

Add the greens and sauté for 2-3 minutes until flavors are blended.

Serve with chopped nuts on top

East Indian Cauliflower, Spinach, Potato and Pea Recipe

Ingredients:

3 Tbsp oil – preferably Ghee, but olive or coconut oil will suffice

1 tsp cumin seeds
2 Tbsp grated fresh ginger
3 or 4 green chilies, slit and de-seeded

1/2 tsp asaofetida (hing)
1 tsp turmeric powder
2 tsp salt or to taste
3 big, juicy tomatoes, cut in small pieces

1 tsp cumin seed powder
1/2 tsp red chili powder
1 tsp brown sugar

1 1/2 cups cauliflower, boiled
1 1/2 cups potatoes, boiled and cut into cubes
1/2 cup peas, boiled

1 big bunch of spinach, blanched and chopped
¼ cup fresh coriander leaves, chopped

In a medium sized wok, heat the oil over a medium flame. Drop in the cumin seeds, ginger and green chilies. Stir for a few seconds and sprinkle in asafetida, turmeric, and salt.  Add  tomatoes.  Stir in cumin seed powder, red chili powder and brown sugar.

Cook until the oil separates from the tomatoes, about 4 to 5 minutes. Add the cooked cauliflower, potatoes and peas and cook for about 2 minutes. Stir in the spinach and chopped coriander and cook for another 2 to 3 minutes, or until the spices are properly incorporated into the vegetables.

Serve hot or at room temperature with the rice or bread of your choice.

Serves 4-6

Vegetable-Rice Casserole

4 cups cooked brown or white basmati rice

1 ½ cups broccoli flowerets

1 medium carrot, sliced

1 medium parsnip, sliced

1/3  cup cashews

1 bunch spinach or kale, chopped

2-3 medium tomatoes, cut in eighths

¼ cup olive oil

¼ cup bread crumbs

1 ½ cups grated cheddar cheese **

½ cup parmesan cheese **

1 tsp. salt

¼-½  tsp. hing (asaoefetida) *

2 Tbsp. fresh basil, chopped fine

¼ tsp black pepper

*Hing is an Indian spice that is used in place of garlic in Vedic cooking.

Preheat oven to 350 degrees. Heat the oil in a frying pan. Add the tomatoes and sauté for 5 minutes. Add the carrots, parsnips and spices, cook another few minutes. Combine all ingredients (except ½ cups grated cheese) in a large bowl and stir gently. Transfer to a 2 quart (minimum) casserole dish. Top with remaining cheese. Cover and bake for 15 minutes. Remove lid and bake another 10 minutes. Best  when served immediately.

 ** What Many of Us Don’t Know About Cheese **

Rennet is a complex of enzymes produced in any mammalian stomach, and is often used in the production of cheese. Calf rennet is extracted from the inner mucosa of the fourth stomach chamber of slaughtered young, un-weaned calves.

There are non-animal sources for rennet that are suitable for consumption by vegetarians. There are many sources of enzymes, ranging from plants, fungi, and microbial sources, that can substitute for animal rennet. Cheeses produced from any of these varieties of rennet are suitable for lacto-vegetarians to consume. Since more and more people have become aware of this fact, many cheeses are labeled whether the enzymes are from animal, vegetable, or microbial sources.

A Vegetarian Diet & Yummy Stuffed Pepper Recipe

There are many people who have turned to a vegetarian diet, not only for health reasons, but also for the ethical issues that are brought up by the eating of meat.  Many famous writers, musicians, actors and other well known people have written or spoken on the topic, as diet plays a big part in our lives. For now we will just quote a couple, and remember to check out our recipes- they are all meatless, healthy and delicious.

The Russian author Leo Tolstoy became vegetarian after giving up the sport of hunting. He advocated “vegetarian pacifism” and felt that there was a natural progression of violence that led inevitably to war in human society In his essay “The First Step” Tolstoy wrote that flesh eating is “simply immoral, as it involves the performance of an act which is contrary to moral feeling-killing….man suppresses in himself, unnecessarily, the highest capacity-that of sympathy and pity towards living creatures like himself-and by violating his own feelings becomes cruel.”

“ I have no doubt that it is a part of the destiny of the human race, in its gradual improvement, to leave off eating animals”

– Thoreau

Today’s recipe : Stuffed Tomatoes or Peppers

4 large tomatoes or peppers

2-3 cups peeled and chopped mix of red, gold, & sweet potatoes

2 Tbsp. ghee or coconut oil

2-3 Tbsp. sour cream or yoghurt

2 cups kale, swiss chard or spinach chopped

1 Tbsp. sesame seeds

1 tsp. black mustard seeds

1tsp salt

Pinch or two of hing (aseofetida)

1/4 -1/2  tsp. black pepper

½ tsp turmeric

¼ tsp. coriander powder

1 tsp fenugreek seeds

Preheat oven to 350 degrees.

Slice the tops off the tomatoes or peppers, scooping out the insides. If using tomatoes, the inside can be added to the filling. Put in a greased baking dish.

In a skillet heat the ghee or oil, adding the mustard seeds, hing, pepper, sesame seeds and fenugreek. Cook for a minute until the mustard seeds pop. Add the potatoes, cover and fry on medium for about 10 minutes. The rest of the ingredients can be mixed in and cooked for a minute more so they all blend together.

Fill the tomatoes &/or peppers to the top and bake for approx. 15 minutes. Garnish with parsley or fresh cilantro and serve warm in the fall/winter seasons, or cold in warmer weather.

Ghee and it’s Ayurvedic Roots

Ghee has quite a long history, as it has been used in Indian cooking for many thousands of years. Ghee is an essential (and nutritional) element in Ayurveda and in much of Indian cuisine, similar to the way butter or margarine is used in American cooking. Ghee also transcends the cooking realm, as it is used often in religious ceremonies and in various healing arts in Indian culture. Additionally, Ghee’s nutritional and health benefits are touted as ideal for anyone from athletes to people of all ages looking to lead a healthy lifestyle.

Most notably, ghee (which is the Sanskrit term for clarified butter) is said to stimulate the secretion of stomach acids to help with digestion, while other fats, such as butter and oils will slow down the digestive process and can sit heavy in the stomach. Although tests and research are still ongoing, it has been used in Indian medicinal practice to help with ulcers, constipation, and the promotion of healthy eyes and skin. An Indian folk-remedy for thousands of years, ghee is also said to promote learning and increase memory retention. It is used as a base in many Indian beauty creams, and you can even find it in some makeups to help soften skin, and as a topical for the treatment of burns and blisters.

Ghee is one of the lightest oils, very flavorful and ideal for cooking, as it doesn’t burn easily. In Ayurveda ghee is recognized as a digestive, improving absorption and assimilation of the foods you are cooking -feeding all layers of body tissue and serving to strengthen the immune system. This amazing gift from the cows is rich with antioxidants, it nourishes and lubricates, helping to keep the body flexible.  Ghee helps to clean channels, in order to carry the medicinal properties of herbs to the body’s tissues. It is most beneficial to Pitta and Vata types – Kapha types should use it more conservatively, limiting their daily intake to a teaspoon or two.

To make approximately 16 oz. of ghee:

– Place 12-16 sticks of unsalted butter in a saucepan until it boils; then lower the heat.

– When the white foam of milk solids, which will accumulate on the top begins to collapse and thicken, start skimming it off.

– Do not disturb the bottom of the pan, as some of these solids will also sink and can be left in the pot until after the ghee is poured off.

– As the butter continues to boil, keep skimming off the solids on top, and watch the oily portion to see when it becomes clear, also watching the sediment on the bottom to see when it turns a golden brown.

– Be careful this does not burn! When all the water is evaporated, the bubbling sound will stop. When only the clear oil and the golden sediment remain, the ghee is ready.

– Remove from heat, and pour through cheesecloth to strain.

– Store the ghee in an earthenware, glass or metal container.

Ghee doesn’t need to be refrigerated, although it will have a longer shelf life if kept cold. Make sure to keep it covered in order to keep out moisture.

High Pitta? Try the Ultimate Cilantro Cooling Pitta Drink

• 1 Whole Bunch Cilantro
• 3/4 Cup Coconut Water
• 1/2 Cup Aloe Vera Detox Formula (Check in your local health food store)

– Put ingredients in a blender and blend until smooth. Enjoy!

Immdediately feel cooler mentally and physically!

 

Variations on Basic Basmati Rice – A staple of the Ayurvedic yogic diet

As stated earlier, rice is featured heavily in the Ayurvedic yogic diet. In India most meals are served with basmati rice, a light and aromatic long-grain variety with a cooling effect on the body. It has a balancing effect on the digestive system and soothes the nervous system. Basmati rice is good for calming an irritated gut and it is easier to digest than brown rice.

When taken with a little ghee, it is considered tridoshic. Lighter than many other grains, it can be eaten by those with high Kapha; it’s cooling, sweet and moist which is very good for those with a Pitta constitution, and the sweet moist attributes also help to balance Vata.

Adding a couple of cloves of garlic to the rice when cooking normally helps to gently warm the slight coolness of the grain.

Turmeric Rice

Wash rice in cold water several times to remove much of the starch, changing the water until it is clear. For 1 cup of rice, bring 1¾ cup of water to boil. Add the rice, a Tbsp. of ghee, ½ tsp. turmeric powder and a pinch of salt to taste. Reduce the heat, cover and cook for 10-15 minutes, by which time all the water should be absorbed. Remove from the heat and allow to stand for 5 minutes before removing the lid.

Rice pilaf with vegetables

Wash 1 cup rice in cold water several times to remove much of the starch, changing the water until it is clear. Set aside, and melt 2 Tbsp ghee or coconut oil in pot. Stir in:

1 tsp cumin seeds

1 ½ tsp fenugreek

1 ½ tsp mustard seeds

Cook on medium heat until mustard seeds pop, then add ¼ – ½ tsp chilis, cooking just till browned. Add the rice, ½ tsp. turmeric powder, ½ tsp coriander powder and 1 tsp of salt. Reduce the heat, cover and cook for 10 minutes. Add ½- ¾ cup diced vegetables of your choice ie: fresh peas, carrots, green beans, broccoli, asparagus are all vegetables that compliment the rice. Cover and cook for 5-7 minutes, or until water is absorbed. Let sit a few minutes, stir gently before serving.

Optional: Add 1 Tbsp. butter to the cooked mixture after turning the heat off.

Sesame – Ginger Salad Dressing

Summertime, with the weather hot, and full with Nature’s bounty of fresh vegetables and herbs lends itself well to eating more salads. There are so many different combinations of greens and other locally grown vegetables, the possibilities are almost endless, depending on where you live. The following recipe is delicious on a wide variety of summer salads and will keep well in refrigerator for up to 2 weeks.

Sesame – Ginger Salad Dressing

By: Susan Bowes

1/2 cup pure sesame oil

1/3 cup apple cider vinegar

Juice from one lemon

2- 3 Tbsp fresh ginger root, chopped very fine

4-5 Tbsp. chopped fresh parsley

4 Tbsp. chopped fresh cilantro

Pinch of hing (aseofetida)

Fresh ground black pepper to taste

Combine all ingredients in airtight jar and shake.