[recipe] Everyday Cereal Recipe

4/8/2020

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Everyday Cereal

 

This recipe comes to you from Kate O' Donnell's first cookbook The Everyday Ayurveda Cookbook. Everyday cereal is easy, healthy and fit for each season. Grains are extremely nutritional and help with digestion. This dish can be paired with different fruits and nuts, depending on the season. 

For the recipe you will need grain of choice, liquid of choice, pressure cooker, slow cooker or large pot, coconut oil or ghee, cinnamon or other spices of your choosing (try the sweet spice mix suggested below), nuts of your choosing, and dried or fresh fruit of your choosing. Using your pressure cooker, you will want to add all your ingredients, then select the porridge setting. Allow your cereal to cook for 5 min in a sauce pan or until it begins to steam. I typically like my cereal to be full of different textures, but if you desire a smoother consistency, you can use a hand blender to mix everything together

Here is Kripalu's recipe for a Sweet Spice Mix, or you can make your own variation:

Sweet Spice Mix

  • ¼ cup cinnamon powder
  • ¼ cup ginger powder
  • 2 tablespoons ground cardamom

Ingredient recommendation for Spring Cereal

  • 2 cups of amaranth or rye 
  • 1 cup of water
  • 3 tbsp  raisins or chopped prunes and flax seeds
Ingredient recommendation for Summer Cereal
  • 2 cups of quinoa or barley  
  • 1 cup of water
  • 3 tbsp of sliced peaches and/or blueberries
  • 1/2 a tsp of ground fennel seeds
Ingredient recommendation For Fall Cereal
  • 2 cups of oats or bulgar wheat 
  • 1 cup of Almond milk
  • 3 tbsp of grated apple or dried apricots and chopped almonds
  • 1 tbs of Ghee or coconut oil
  • 2 tsp of Sweet Spice Mix  

Ingredient recommendation For Winter Cereal

  • 2 cups of oats or bulgar wheat
  • 1 cup of cows milk 
  • 3 tbs of chopped apples and/or chopped dates
  • 1 tbs Ghee
  • 2 tsp of Sweet Spice Mix

Immune Boosting Practices and Recipes for Spring

3/29/2020

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Immunity BOOSTING practices and recipes!

The transition to Spring can be really tricky for many people. With the weather quickly shifting from cold to warm to freezing to hot, our immune systems can tank easily. Check out these tips from Veronica Wolff-Casey, our in-house Ayurvedic Health Practitioner, on how to keep your immune system strong during this time of year.

Check out the video tips from Veronica

  • Sleep, sleep and sleep some more! Being rested will ensure a stronger immune system.
  • Wake up at the same time every day, and scrape your tongue! Scraping your tongue is an Ayurvedic practice. It removes gross gunk that sits in your mouth all night. Guess what's in that gunk? Yep, you guessed it, bacteria. Get rid of it before you do anything else, except sleep, sleep first then remove the gunk.
  • Rinse your hands, face, eye and nose when you wake up in the morning.
  • Move! Get outside and breathe the fresh air, or do some gentle yoga. Whatever you do, please, move your body.
  • Eat well-cooked, well-spiced and warm seasonal food. Veronica always says that our health is determined by our digestive system, so we need to care for our digestion. Try making kitchari, a simple dish of rice and split mung beans that's easy on your digestive system. Here's a recipe for you.
  • Minimize dairy, wheat, and cold foods and drinks. This won't help, and will actually reduce your ability to digest things properly, which can make your immune system tank.
  • Meditate and keep your nervous system calm and regulated.

Try the tea recipes below. They are recommended for Kapha season, because they get things moving in the body. Try a warm cup about 15-20 minutes before you eat dinner, or after, if you feel you've eaten too much. The teas both have a warming and digest effect, and can help digestion and relieve gas and bloating.

Ginger tea:

Boil water in your tea kettle and put dried ginger in a mug. Allow it to steep for 5-8 minutes and drink up.

Black Pepper Tea:

Boil water in your tea kettle and put a few black pepper corns in a mug. Allow it to steep for about 5 minutes, and drink up. With black pepper, a little goes a long way, and you may be able to use the same peppercorns to steep another cup.

[recipe] kitchari with mung dahl

3/15/2020

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kitchari_orig

Kitchari is to Indians as chicken soup is to Americans. It's one of those things that's so simple, and easy to digest that it's perfect for days when the body's feeling a bit off, life is feeling stressful, or you simply want to reset your diet and start fresh. 

Makes 4-6 servings
 
1 cup  Basmati Rice
1 cup Mung dahl (split mung dahl is yellow color and can be purchased at Whole foods, Asian and Indian groceries)
1 cup vegetables of your choice (optional)
1 medium onion (optional)
1 tsp each as you like, you can pick and choose what sounds good, use whole or powdered:  cumin seed, fresh ginger or dried, fennel seed, coriander, turmeric, hing (asafetida)( ¼ tsp), mustard seeds, cinnamon( ½ tsp), black pepper( ½ tsp).
5-7 fresh curry leaves  
1 Tbsp ghee, sesame oil, or olive oil if that's what you have
Salt to taste
Fresh cilantro (optional)
 
Melt the ghee or warm the oil in the pot over medium to low heat. Add the spices and cook until it becomes fragrant. Add the onion and some salt and cook until translucent. Add curry leaves if using, and cook until fragrant. Add the vegetables and cook until they start to sweat.  Add the rice and mung dal and 6 cups of water (you can add more or less depending on your taste or what you are using the kitchari for), give it a good stir, taste for salt (adding more if necessary) and bring to a boil.  Cover and simmer for another 15- 20 minutes until the rice and mung are done. Do not stir. This should be a soupy to a pilaf consistency. There as many recipes for kitchari as there are Indian Moms, so feel free to play around with it..
 
Recipe by Veronica Wolff-Casey