Grains Recipes

Upma (Savory Breakfast)

admin — Wed, 25 Aug 2021 12:37:27 +0000

A delicious, savory south Indian breakfast dish, upma is easy to prepare and can be used as a side dish for other meals as well.

Roasting helps diminish the allergens, glutamine and other kapha qualities of the wheat. Kapha can eat this in moderation if they increase the mustard seeds and chili. Bear Mush® is sweet, unctuous and cooling. It is very similar to Cream of Wheat® (creamed wheat). It is a quick cooking farina cereal made from wheat semolina. Doshic Notes Vata Pitta Kapha Balancing for all three doshas

Ingredients

1 cup Bear Mush® or creamed wheat 1/2 cup safflower oil or ghee 1 tsp. black mustard seeds 1 tsp. cumin seeds 1 pinch hing 5 curry leaves 1/2 tsp. turmeric 1 small green chili, chopped fine 1 small onion, chopped 1/4 cup cilantro leaves, chopped 1/2 tsp. salt 3 cups water coconut and cilantro leaves for garnish

Preparation

Roast the creamed wheat in a heavy, dry pan over a medium heat until slightly brown. Stir or shake frequently. Set aside in a bowl to cool. Heat a saucepan on medium and add the oil or ghee, then the mustard and cumin seeds. When the seeds pop, add the other spices except for salt. Stir in the onion, cilantro and chili and cook until the onion is browned. Add the salt and water and bring to a boil. Stir in the roasted mush very slowly. Let boil for 1-2 minutes while stirring continuously to prevent lumps from forming. Garnish with coconut and chopped cilantro leaves. Give each serving a squeeze of fresh lime.

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Spiced Poha

admin — Wed, 25 Aug 2021 12:35:09 +0000

Serves 4 to 5 Poha is uncooked basmati rice that has been rolled thin in the same way that rolled oats are made. It cooks quickly and does not need water, other than what is absorbed in rinsing. Poha is easy to digest and quite balancing for tridosha. It is a good breakfast food or can be used to accompany the main meal. Doshic Notes Vata = Pitta = Kapha =

Ingredients

3 cups poha (the thick kind) 1/3 cup safflower oil 1 tsp. black mustard seeds 1 tsp. cumin seeds 5 curry leaves, fresh or dried 1/2 tsp. salt 1/2 tsp. turmeric 1 pinch hing 1/2 cup cilantro leaves, chopped 1 small onion, chopped fine 1 small green chili, chopped fine Garnish coconut flakes, cilantro, and lime

Preparation

Wash the rice flakes twice, drain and set aside. Heat the oil in a frying pan, over medium heat, and add the mustard seeds, cumin seeds and curry leaves. Stir until the seeds pop and put in the turmeric, salt, and hing. Next add the cilantro, onions and chili and cook until soft and slightly brown. Stir in the rice flakes, cover, and turn off heat. Let sit for a few minutes; serve garnished with coconut and cilantro. Give each serving a squeeze of fresh lime.

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Saffron Rice

admin — Wed, 25 Aug 2021 12:31:28 +0000

Serves 6

Cooking with Saffron

Saffron is sweet, astringent, and bitter to taste, heating with a sweet vipaka (post-digestive effect). It is balancing for all three doshas, easy to digest and helps food allergies. Medicinal Uses: Very effective for migraine-type headache. It can be effective in revitalizing the blood, circulation and the female reproductive system. Doshic Notes Vata = Pitta = Kapha =

Ingredients

1 generous pinch saffron 1 Tbs water 1 1/2 cups basmati rice 3 Tbs ghee or unsalted butter 4 bay leaves 7 bits of cinnamon bark (about 1 heaping teaspoon) 7 cloves, whole 1/2 tsp salt 7 cardamom pods, whole 4 cups hot water

Preparation

Soak the saffron in the 1 tablespoon water for at least 10 minutes.

Wash and rinse the rice twice. Drain.

Heat a pot over medium heat and add the ghee. Then add the bay leaves, cinnamon, cloves, salt, and cardamom and mix well for a minute. Turn the heat to low, add the rice and sauté in the spices for 2 minutes.

Pour in the hot water and the soaked saffron and bring to a gentle boil. Boil uncovered for 5 minutes. Then turn down the heat to medium and partially cover.

Continue to boil gently for another 5 minutes, stirring once or twice to keep from sticking.

Turn the heat to low, fully cover and simmer until tender, about 10 minutes.

Sometimes at the end of a long day, comfort food can be soothing and relaxing. The simplicity of steamed vegetables and saffron rice can take the stress off and set you up for an evening of respite.

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Quinoa Salad with Tangy Tahini Sauce

admin — Wed, 25 Aug 2021 12:26:30 +0000

Serves 6 as a main dish Inspired by Middle Eastern fare, this substantial and easy-to-digest spring/summer salad makes a festive offering for a picnic, outdoor cookout, or potluck. Make a dressed-up meal by serving it over a bed of summery fresh garden greens, e.g., lettuce or steamed leafy greens such as kale. The salad becomes more festive by adding a handful of coarsely chopped, oil-cured black olives and/or a handful of lightly toasted pine nuts. Doshic Notes Vata :: pacifying Pitta :: add more mint than parsley and go light on the sauce Kapha :: avoid the sauce and the cheese (poor kapha!) or use additional black pepper, and give a generous pinch or two of paprika and/or cayenne pepper

Ingredients

1 cup dried chickpeas 1 pinch hing 1 cup quinoa (a mixture of white and red, if available, for added pizzazz) 1 1/2 cups water 1/2 tsp mineral salt 3 Tbs extra virgin olive oil 1/3 cup raisins (optional*), rehydrated in water 1/3 cup sun-dried tomatoes, coarsely chopped, rehydrated in water (substitution: 1 cup cherry tomatoes sliced in half lengthwise) 2 large handfuls fresh parsley, coarsely chopped 2 large handfuls fresh mint leaves, coarsely chopped 1/2 tsp ground cinnamon 1/3-1/2 cup feta cheese, crumbled (optional*) Mineral salt and freshly ground black pepper to taste *It’s up to the chef whether or not to use the optional additions of raisins and/or feta cheese. This depends on how traditional one is with Ayurvedic food combining which encourages avoiding the combinations of grains with fruit and legumes with both cheese and/or fruit.

Preparation

Wash the chickpeas in several changes cold water. Cover with at least 4 inches fresh water and soak overnight. In a separate bowl, wash the quinoa in several changes of cold water, massaging the grain in the process. This removes the sticky coating that can otherwise create digestive distress. For enhanced digestibility, soak the quinoa overnight in a large bowl covered with fresh water. Begin the salad by preparing the chickpeas. Drain the soaking water then cook in a 2-quart pot covered with 4 inches of water along with the pinch of hing. Scrape off any foam that rises to the top during the cooking process. Plan on approximately 45 minutes for the cooking to be done. When chickpeas are soft, drain and rinse. Set aside. While the chickpeas are cooking, drain the quinoa and cook in 2-quart pot with 1 ½ cups water and ½ tsp. salt. Cook for 10 – 15 minutes until all the water is absorbed. Remove from heat. Drizzle the olive oil over the top and fluff with a fork. Transfer to a large serving bowl to cool. While the chickpeas and quinoa are cooking, prepare the other ingredients. Soak the raisins and sun-dried tomatoes separately in twice their amount of warm water. Chop the fresh herbs. Drain the optional raisins and sun-dried tomatoes. Add them, along with the chickpeas, parsley, mint, cinnamon, and optional crumbled feta cheese to the quinoa. Dress with the tahini sauce and gently toss until the sauce coats all the ingredients. Adjust the seasoning with salt and/or pepper. Tangy Tahini Sauce

1/2 cup tahini (roasted sesame seed butter) 1/3 cup freshly squeezed lemon or lime juice 1/3 cup filtered water 2 Tbs. fresh ginger root, grated 1 tsp. honey, brown rice or maple syrup 1 tsp. whole cumin seed, lightly roasted 1 tsp. coriander seed, lightly roasted and ground 1 pinch paprika Combine all the ingredients in a pint glass jar. Cover and seal tightly with a lid. Shake vigorously until blended and smooth. Add more or less water to make a sauce similar in consistency to a thick salad dressing. For those who are pressed for time, make the sauce the night before.

Michele Schulz’s love for Ayurveda began more than 15 years ago and infuses her offerings of nutrition, cooking, and yoga. From her adoptive home of France and internationally, Michele gives Ayurvedic nutrition and lifestyle consultations, as well as cooking and yoga workshops. Michele gives courses and consultations internationally and can be contacted at micheleschulz@gmail.com.

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Mediterranean Summer Salad

admin — Wed, 25 Aug 2021 12:17:13 +0000

Serves 2, generously, or 4 as a side This summer salad has a number of steps but the results are well worth it! Some items can be prepared ahead of time. Perfect for an evening on the patio. Doshic Notes Vata :: enjoy Pitta :: enjoy Kapha :: eat in moderation

Ingredients

3 – 4 cups leafy greens of your choice Avocado dressing 1 cup lentil-zucchini mix 1 cup couscous 1 cup beets 6 Tbs. soft goat cheese Fresh ground black pepper Cilantro, fresh, chopped fine

Preparation

Toss the greens with the avocado dressing and arrange on serving plate or bowl. Then layer the lentils, couscous, and beets (see recipes below) on top of the dressed greens. Drop the goat cheese by tablespoons around the platter. Grind a bit of pepper on top and sprinkle with chopped cilantro.

Lentil-Veggie Marinade

Simmer together for 20 minutes: 1 cup water, 1/4 cup French lentils, and 1 pinch of hing. While this is cooking, mix 1/4 cup fennel, chopped, and 2 Tbs. dill with a pinch of salt and pepper, 1 Tbs. rice vinegar, and 2 tsp. olive oil. Lightly sauté 1/2 cup zucchini in chopped shallots, sunflower oil, and rice vinegar. Cool the lentils and zucchini then mix all ingredients together and let marinate in refrigerator overnight or for 4 hours.

Couscous

Sauté 1/2 cup Israeli (pearl) couscous with 2 tsp. sunflower oil for 2 – 3 minutes. Add 3/4 cup water or broth, bring to a boil then reduce heat to simmer 10 – 15 minutes. Toss together with 2 Tbs. chopped parsley, juice of 1/2 lemon, 1/2 tsp. salt, and 1/4 tsp. pepper. Can use warm or prepare ahead and refrigerate.

Cooking the Beets

Take one medium to large-sized red or golden beet and cut in quarters. Peel the tough outer layer away. Steam the quarters in a covered pan with a steamer basket and 1 inch of water for 20 minutes, until done. Allow to cool, chop into 1/2 inch pieces, and store in refrigerator until ready to assemble salad.

Avocado Dressing

1 small ripe avocado 1 Tbs. lime juice 2 Tbs. rice vinegar 1/2 cup olive oil 1 tablespoon chopped parsley 1 tablespoon chopped cilantro Salt and pepper to taste Cut the avocado in half, working around the pit. Twist apart and remove the pit with a knife. Scoop out the flesh with a teaspoon and put it in a blender or small food processor. Add the remaining ingredients and blend until smooth and well mixed then season with salt and fresh ground pepper.

Tips

Cook the lentils, beets, and couscous the day before or in the morning of the day you plan to serve the salad. The cooked ingredients need at least 4 hours to marinate and/or chill in the refrigerator. A filling yet cooling meal as the sun sets, you can substitute roasted pine nuts for the goat cheese as a vegan option. You can substitute other summer vegetables for the zucchini such as green beans, yellow squash, red bell peppers, corn, etc. If you already have some cooked, just add them to the lentil marinade. While beets have a pungent vipak (post-digestive effect), they also have a sweet rasa (taste) and cooling virya (energy). Their heavy quality helps to add needed moisture to the digestive tract. The heavy effects of the cheese, beets, and couscous serve to counteract the light and rough qualities of leafy greens and the rough quality of the lentils. The overall effect of this salad is balancing in the summertime, when the sweet, cooling qualities of the foods are desirable.

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Masala Rice (Vegetable Spiced Rice)

admin — Wed, 25 Aug 2021 12:12:51 +0000

Serves 4 to 5 This versatile dish is ideal for late spring or early summer. It’s also a delicious dish that cooks quickly, at the end of a long day. Doshic Notes Vata = Pitta = Kapha =

Ingredients

2 cups basmati rice 1/2 cup zucchini, chopped 1/2 cup green beans, chopped 1/2 cup fresh peas (carrots, potatoes, cauliflower, or broccoli may be substituted according to constitution) 1/2 tsp cumin seeds 1/2 tsp black mustard seeds 1/4 tsp turmeric 1 pinch asafoetida (hing) 2 pinches salt 12 – 14 cloves, whole 1 inch piece of fresh ginger, peeled and diced fine 2 cinnamon sticks, broken into small pieces 6 – 10 bay leaves 10 cardamom pods, whole 1 pinch cayenne 3 cloves garlic, chopped fine 1/2 cup ghee 1 Tbs coconut, shredded 1/2 cup cilantro, fresh, chopped (divided use) 1 lime

Preparation

Wash the rice two times. Wash and chop vegetables. Put the chopped ginger and ¼ cup of the cilantro in a blender with coconut and ½ cup of water. Blend until liquid. Heat the ghee in a 3-quart saucepan and add the mustard seeds, cumin seeds, turmeric, and hing, and cook until the mustard seeds pop. Then add the cloves, bay leaves, cardamom, and cinnamon. Heat until the spices are fragrant then pour in the blended mixture. Add the garlic and salt, and then cook until the garlic browns slightly. Stir in the vegetables and rice, mixing thoroughly. Add cayenne. Pour in 5 cups of water and bring to a boil. Turn down the heat to a simmer and cover loosely. Cook until the vegetables are tender and the rice is cooked, about 18 to 20 minutes. Turn this out into a serving dish and squeeze fresh lime juice over it. Sprinkle chopped cilantro and coconut over the top before serving.

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Kitchari

admin — Tue, 24 Aug 2021 15:58:58 +0000

Kitchari means mixture, usually of two grains. This is one kitchari recipe that is particularly nourishing and easy to digest. Please note the options below for some alternatives and, after the recipe, read more about this ancient dish.

Options

Vegetables such as zucchini, asparagus, sweet potato
For Vata or Kapha conditions: add a pinch of ginger powder
For Pitta: leave out the mustard seeds

Ingredients

1/2 cup basmati rice 1 cup mung dal (split yellow) 6 cups (approx.) water 1/2 to 1 inch ginger root, chopped or grated A bit of mineral salt (1/4 tsp. or so) 2 tsp. ghee 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 1 pinch asafoetida (hing) Handful of fresh cilantro leaves 1 and 1/2 cups assorted vegetables (optional)

Preparation

Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water. Add the 6 cups of water to the rice and dal and cook covered until it becomes soft, about 20 minutes. While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer. In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture. Add the mineral salt and chopped fresh cilantro and serve.

Teas For Each Constitution

Vata Tea — equal parts ground ginger, cumin and coriander Pitta Tea — equal parts ground cumin, coriander and fennel Kapha Tea — equal parts ground ginger, cinnamon, and a pinch of clove

Ayurveda and An Ancient Food in Modern Times

Kitchari is basic to the Ayurvedic way of life. Composed of basmati rice and mung dal, it has as many variations as there are cooks who prepare it. A one-pot dish, kitchari originates on the Asian subcontinent and has references dating back thousands of years. The skillful use of spices and vegetables can produce balancing effects for the three bodily doshas. It has many qualities but being quick and easy to prepare makes it a popular dish for almost every lifestyle. Basmati rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. This complete food is easy to digest and gives strength and vitality. It nourishes all the tissues of the body. Kitchari is the preferred food to use when fasting on a mono-fast or while going through cleansing programs such as panchakarma. Kitchari is excellent for detoxification and de-aging of the cells. Lifestyle choices are one of the basic tenets of Ayurveda and diet is an important part of a healthy lifestyle. We have a lot of general information about Ayurveda in the Resources section. To find out more about the dietary side of Ayurveda, you can make delicious food in Usha and Vasant Lad’s book, Ayurvedic Cooking for Self-Healing. Another approach would be to attend their cooking seminar held each February (or March). It’s a great way to learn more about Ayurveda, cook a delicious meal and meet the Lads. Of course, we have other weekend seminars that present many aspects of Ayurveda in a fun, supportive environment or Vasant Lad offers a couple of webinars each year. If you want to delve more deeply, you can come to a summer intensive course. After exploring Ayurveda through these avenues, you may want a career as an Ayurvedic practitioner and our Education Department can help you look at what that would be like. So, make some kitchari and experience Ayurveda with your first dish! Caution: A kitchari mono-diet can lead to constipation if taken exclusively for several days, as it is low in fiber. To ensure proper elimination, the following may prove helpful if taken once a day, away from kitchari meals: psyllium husks or seeds with water OR oat bran OR prune juice.

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