Vegetable Recipes

White Radish Subji

admin — Wed, 25 Aug 2021 16:47:36 +0000

Serves 4

The Qualities of Daikon Radishes

Radish is pungent and heating with a pungent vipak. It is digestive and relieves gas. Medicinal Uses: A good food for constipation, hemorrhoids, and heart conditions. Radish has a diuretic action and is useful for kidney stone While not used much in American dishes, white radish is used throughout Asia in cooking as well as in raw dishes and as a pickled condiment. At the change of seasons from winter to spring, it can be helpful to get kapha moving without increasing pitta too much. Doshic Notes Vata – Pitta + Kapha +

Ingredients

4 cups white radish, grated 2 Tbs safflower oil 1& 1/2 tsp black mustard seeds 1 & 1/2 tsp cumin seeds 1 tsp turmeric 1 pinch hing 1 small green chili, chopped 1 tsp salt

Preparation

Wash the radish and grate medium-fine. Rinse the grated radish twice. Heat a frying pan on medium and add the oil, then the mustard seeds, cumin seeds, hing, turmeric, chili, and salt. Stir until the seeds pop. Add the radish and mix well. Cover and cook on medium-low heat until tender, about 12 minutes. Excellent for digestion

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Spicy Sauteed Asparagus

admin — Wed, 25 Aug 2021 16:43:37 +0000

From Ayurveda Today, Volume 14, Number 1, Summer 2001

Serves 4 Asparagus is astringent, sweet, cooling and a diuretic. It is balancing, tridoshic and mildly laxative. Vata can add a little more cayenne, pitta more cumin seeds and kapha more mustard seeds. A quick summer recipe for veggie goodness. Doshic Notes Vata = Pitta = Kapha =

Ingredients

2 cups (or about 3/4 pound) asparagus 1 Tbs. ghee 1 pinch black mustard seeds 1 pinch cumin seeds 1 pinch cayenne 1 pinch salt

Preparation

Wash the asparagus well and snap off the tough ends. Slice across the spears once, cutting them in half. Heat a shallow saucepan and put in the ghee, mustard seeds, cumin seeds, and cayenne. Let the seeds pop then add the asparagus and salt. Sauté, stirring gently, for 4 to 5 minutes. Cover, take off the heat, and let the pan sit on the back of the stove for a few minutes.

Recipe excerpted with permission from Ayurvedic Cooking for Self-Healing by Usha and Vasant Lad, B.A.M.S., M.A.Sc. Book is available here.

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Red Cabbage Salad

admin — Wed, 25 Aug 2021 16:34:56 +0000

from Ayurveda Today, Volume 27, Number 2, Fall 2014

Serves 2 – 4 I picked a red cabbage this morning and it was so sweet and juicy I made a raw salad. This should be eaten at noon when the digestive fire is strongest. Doshic Notes Vata + – Pitta + – Kapha =

Ingredients

1 small red cabbage, sliced thin 1 sweet banana pepper, chopped 1/4 cupsweet onion, chopped (optional) 1 small beet, grated 1 carrot, grated 1 baby zucchini, chopped 1/4 cup roasted sunflower seeds A few sprigs of fresh parsley

Salad Dressing

1/3 cup olive oil 1 Tablespoon lemon juice 1 Tablespoon honey 1 teaspoon Dijon mustard Salt and pepper to taste

Preparation

Combine all veggies in large bowl. Whisk together dressing ingredients and pour over veggies. Serve with warm chapatti or tortilla. The sweetness of this salad will pacify hot pitta, the oil in the dressing should address vata and the honey will help pacify kapha.

A Note about This Dish

Fall is just around the corner and in season for many. There is still an abundance of fresh locally grown vegetables to be had and, in New Mexico, the smell of roasted green chilies is in the air. With the change of seasons it can be a delicate time of year. We are transitioning from hot pitta season to cool/cold vata season. It is a time of adjustment. Depending on where you live it can still be hot, pitta can still become aggravated, so it is best to continue to stay away from spicy foods until it cools down.

Lisa Costlow completed the Ayurvedic Studies Programs 1 and 2. Her enthusiasm, encouragement to others, and love for continued personal study of Ayurveda is a real asset to her clients. Lisa now offers Ayurvedic consultations and therapies in Santa Fe, New Mexico. She can be reached at lc2hawks@aol.com

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Potato Cabbage Subji

admin — Wed, 25 Aug 2021 16:32:55 +0000

from Ayurveda Today, Volume 1, Number 4, Spring 1989

Serves 4, generously Potatoes and cabbage can be a little drying for vata. Although the ghee, tumeric, and salt help mitigate this, vatas should still go easy on this dish. A warm, filling winter recipe. Doshic Notes Vata +- Pitta = Kapha =

Ingredients

1 cabbage, sliced very thin 3 potatoes, large, cut into ½ inch cubes 4 Tbs ghee 1 jalapeno pepper, small, diced fine 1 Tbs black mustard seeds 1/4 tsp turmeric 1 Tbs coriander, ground 1 tsp salt 1 or 2 lemon slices, seeds removed

Preparation

In a large skillet, heat ghee, mustard seeds, jalapeno pepper, and turmeric until seeds begin to pop. Add the potatoes. Stir for 8 minutes on medium heat. Add cabbage and cook for 15 more minutes until cabbage and potatoes are tender. Stir in salt and coriander powder. Squeeze lemon over all. Serve hot.

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Peas Pilau

admin — Wed, 25 Aug 2021 16:32:08 +0000

from Ayurveda Today, Volume 2, Number 2, Fall 1989

Washing Rice

Wash the rice twice and drain. To wash rice properly, put the measured rice in a saucepan and fill to the top with water. Stir and gently pour off the water until the rice starts to escape. Fill again with water and stir 2 or 3 times. Gently pour off the water and put the last of the rice and water through a colander to drain completely. Rinse the last grains of rice out of the pan into the colander. Peaches can be used in fruit salad with nuts or seeds. They can also be used with cooked vegetables so here is an easy peach chutney recipe. Doshic Notes Vata + Pitta = Kapha =

Ingredients

2 Tbs butter or ghee 1 hot green chili OR 1/2 bell pepper, finely chopped 1/4 to 1/2 cup onion, finely chopped 1/2 to 1 tsp ginger, fresh, finely chopped 4 cardamom pods 4 cloves, whole 2 cinnamon sticks, broken into small pieces 1/2 tsp turmeric, powder 2 and 1/4 cups water 1 cup basmati rice 1 cup green peas, fresh or frozen 1 tsp salt

Preparation

If using frozen peas, put them in a strainer and rinse with cool water. Set aside. Rinse the rice as above and set aside. Melt the ghee in a large pot over low heat. Add the pepper, onion, ginger, cardamom, cloves, and cinnamon. Stir continuously for 5 to 7 minutes, taking care not to burn the ghee. When the onions are soft, add the rice. Stir until the rice is fully coated with the mixture. If using fresh peas, add them now. Add the turmeric. Stir the rice for 5 minutes over low heat, and then add the water and salt. Increase the heat slightly and bring to a boil. Cover and turn down the heat to a simmer. After 15 minutes, add the frozen peas (if using frozen peas) and stir in gently. Cook partially covered about 5 minutes more, until all the water is absorbed and the rice is soft and fluffy. Cover and let rest 5 – 10 minutes. Turn the rice out onto a platter to serve. Fluff gently with a fork to mix in the spices and peas, taking care not to break the rice grains.

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Mixed Vegetable Subji

admin — Wed, 25 Aug 2021 16:27:29 +0000

Excerpted with permission from Ayurvedic Cooking for Self-Healing by Usha and Vasant Lad, B.A.M.S., M.A.Sc.

Serves 4 A great way to use the last of the summer vegetables from your garden. This subji has tridoshic energetics. It balances agni and is laxative. A good food for bones and joints. Doshic Notes Tridoshic

Ingredients

4 cups cut vegetables (green pepper, green beans, zucchini, yellow squash, etc.) 2 Tbs. ghee or safflower oil 1/2 tsp. cumin seeds 1/2 tsp. black mustard seeds 1/4 tsp. ajwan seeds 1/2 tsp. masala powder or cayenne 1/4 tsp. turmeric 1 pinch hing (asafoetida) 1/2 tsp. salt

Preparation

Wash, trim and cut the vegetables into bite-sized pieces. Try cutting each vegetable into a different shape for a nice visual effect. Heat a deep frying pan on medium heat and add the oil or ghee, then the cumin seeds, mustard seeds, ajwan and hing. When the seeds pop, add the masala or cayenne and turmeric. Stir briefly, then put in the vegetables and salt. Stir to coat them thoroughly with the spices. Turn down the heat to low and cover. Stir after 5 minutes. Continue cooking on low for another 15 minutes or until the vegetables are just tender.

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Curried Glazed Beets & Carrots

admin — Wed, 25 Aug 2021 16:18:29 +0000

Serves 4 We tend to think of root vegetables as food for the autumn season. They are grounding and calming in the vata-provoking fall season. This simple recipe brings together two nutritious, sattvic foods that nourish and bring energy to the body. They can be enjoyed throughout the fall and winter seasons. Red beets are sweet and heating, carrots are sweet, astringent, and heating. Beets are a blood-producing food, whereas carrots aid digestion and cleanse the stomach and intestines. The sweet quality of the sugar cools and lightens the dish, mitigating the heating properties somewhat. Beets and carrots are good for vata and kapha, but their heating quality, eaten in excess, may increase pitta. Doshic Notes Vata – Pitta + – Kapha –

Ingredients

1 bunch small to medium organic beets, peeled and sliced thin (try also golden beets) 4 to 5 organic carrots, peeled and sliced thin 1/2 to 3/4 cupswater 2 Tbs Sucanat® or raw sugar 1/2 to 1 tsp curry powder 2 Tbs ghee salt

Preparation

Using a cast iron skillet, warm the ghee and stir in the sugar until it dissolves. Add the water and vegetables. Over medium heat, bring to a boil and allow the veggies to cook for 12 to 15 minutes, stirring occasionally. Add the curry powder and salt. Let this mixture continue to cook gently for another 5 minutes as the vegetables begin to glaze and the mixture thickens. Serve with your favorite dal soup and Basmati rice or a light couscous salad for a balanced meal.

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Creamy Dandelion Salad Recipe

admin — Wed, 25 Aug 2021 13:01:06 +0000

Serves 4 as a side salad Dandelion greens are among the first leafy greens to arrive at spring markets. Thanks to their bitter nature, they are a quintessential spring vegetable to assist the liver in its cleansing from the rich, oily and heavy foods of winter. As enticing as the cleansing action may sound, for some dandelion greens are difficult to enjoy on their own. Eaten with this sweet, light and creamy sauce, they are like a dessert. Additional spring (and summer) benefits of this salad are daikon radish, which aids the liver in assimilating fat, and carrots, which help to cleanse and nourish the liver. Bitter greens reduce pitta even in the heat of summer. Doshic Notes Vata :: Pacifies/reduces the dosha Pitta :: Pacifies/reduces the dosha Kapha :: Balancing with added black pepper

Ingredients

1 bunch dandelion greens 2 small carrots 2-inch piece daikon radish 1/2 cup almonds, soaked overnight and peeled 1/4 cup lime juice, freshly squeezed 1/2 cup fresh coconut milk* 1/2 tsp. lightly dry toasted and ground cumin seeds 1/2 tsp. lightly dry toasted and ground coriander seeds 1/2 tsp. mineral salt Optional Garnish 1/4 cup unsweetened, desiccated coconut, lightly toasted

Preparation

Remove the spines from the dandelion greens. Finely chop the green leaves and place them in a bowl. Using your fingers, work the mineral salt into the chopped greens. Set aside for 5 minutes to allow the fibrous nature of the dandelion greens to soften. While the dandelion greens are resting, finely grate the carrots and daikon radish in a separate bowl. In a blender, make a cream by blending the almonds, lime juice, coconut milk and spices. To the chopped dandelion greens, add the grated daikon radish and carrots along with the coconut-almond cream. Mix together gently. Garnish with toasted coconut, if desired. Vata and pitta pacifying. To harmonize for kapha, add freshly ground black pepper.

*Note: For those who don’t have time to crack open a coconut, here’s a quick way to prepare fresh coconut milk: soak 2 cups unsweetened desiccated coconut in 2 cups boiling water for 10 minutes. Blend the coconut and its soaking water in a blender or food processor for a minute. Strain the mixture through a cheesecloth-lined colander. Gather the cheesecloth to extract as much liquid as possible. Discard the squeezed coconut meat. The coconut milk not used in the above recipe can be refrigerated for a day or two and is delicious for use in sauces, smoothies, soups, grains or over fresh fruit.

Although Ayurveda discourages processed food, in a pinch should you need to use coconut milk from a can, dilute the coconut milk with water (1/4 cup water, 1/4 cup coconut milk).

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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Ayurvedic Cauliflower and Potato Subji Recipe

admin — Wed, 25 Aug 2021 12:46:14 +0000

Serves 4 Once the veggies are chopped, this dish comes together pretty quickly and is a bit of twist on delicious comfort food. Doshic Notes Vata – Pitta – Kapha –

Preparation

4 cups cauliflower and potato, mixed 1 medium-sized tomato, chopped 1 1/2 inch piece of fresh ginger, peeled and diced fine 2 Tbs unsweetened, shredded coconut 1/4 cup fresh cilantro leaves, chopped 1/2 cup water 5 curry leaves, fresh or dried 3 Tbs safflower oil 1 tsp black mustard seeds 1/2 tsp cumin seeds 1 pinch asafoetida (hing) 1/2 tsp masala powder 1/4 tsp turmeric 1/4 tsp salt 4 cups water

Ingredients

Wash the vegetables. Peel the potatoes. Cut the vegetables into bite-sized pieces. Put the ginger, coconut, cilantro, and 1/2 cup water in a blender and mix until liquefied. Set aside. Heat a deep frying pan on medium and add the oil, cumin seeds, mustard seeds, and hing. Stir until the seeds pop. Then add the blended mixture, masala powder, turmeric, and salt. Brown slightly and add the cauliflower, potato, and tomato. Stir until all ingredients are mixed. Pour in the 4 cups of water, cover and cook until just soft.

Should be eaten in moderation by vata. The mustard seeds, hing, and turmeric help take away the rough qualities of cauliflower.

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Carrot Subji Recipe

admin — Tue, 24 Aug 2021 16:29:05 +0000

Serves 4

The Qualities of Carrots

Carrots have many qualities—sweet, bitter, pungent, heating, light, sharp. For pitta, go easy on the chili, garlic, mustard seeds, and hing and eat in moderation. Cooked carrots are sweet and heating with a pungent vipaka, so this recipe is particularly balancing for vata and kapha. Medicinal Uses: A good food for hemorrhoids, water retention, and blood building. It is an excellent brain tonic and aids deep thinking. Doshic Notes Vata = Pitta = Kapha =

Ingredients

4 cups carrots 1 small handful fresh cilantro, chopped 1/2small green chili, chopped 1 and 1/2 inch ginger, fresh, finely chopped 2 cloves garlic, chopped 2 Tbs coconut, shredded, unsweetened 1/2 cup water 1 Tbs ghee 1/2 tsp black mustard seeds 1/2 tsp cumin seeds 1 pinch hing 1/4 tsp salt

Preparation

Wash and grate the carrots medium fine. Put the cilantro, chili, ginger, garlic, coconut, and water in a blender and blend on high until liquid. Heat a pot on medium and add the ghee, mustard seeds, cumin seeds, and hing. When the seeds pop, add the blended mixture and salt, then brown very slightly. Stir in the carrots, cover and cook on medium heat until just tender, about 10 minutes. Stir occasionally.

A Note About Spices From Ayurvedic Cooking, Page 59, “Helpful Hints”

The seasoning has been made intentionally mild the better to suit all constitutions. Once you become familiar with the recipes, you may want to vary the spicing for your own tastes; simply try to keep the proportions in balance. If you have been fortunate enough to sample some of Usha Lad’s cooking, you would find that she uses at least double the quantities of seasonings suggested here.

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