Ayurvedic Recipes | Appetizing Vegetarian Recipes | The Ayurvedic Institute

Nut Cake with Chocolate Drizzle

admin — Wed, 25 Aug 2021 17:39:38 +0000

from Ayurveda Today, Volume 24, Number 2, Fall 2011

Ingredients

Whisk together in one bowl (wet)

3/4 cup water, hot 1 cup maple syrup 3 Tbs. tahini (or almond/peanut butter) 1/2 tsp. salt 2/3 cup ghee 1 tsp. freshly squeezed lemon, lime, or orange juice

Sift together in another bowl (dry)

2 cups flour (spelt, whole wheat, brown rice and barley, or similar) 3 or 4 Tbs. arrowroot powder plus any dry spices used (see Optional ingredients below)

Stir into flour mixture

½ cup or more nuts, roughly ground in blender (walnuts, sunflower seeds, pecans, almonds, etc.)

Optional, select one

1/2 tsp. ground coriander 1/2 tsp. vanilla extract 1/2 tsp. lemon or lime rind, grated 1-2 Tbs. candied ginger, chopped

Preparation

Gently whisk the dry ingredients into the wet. Add the chopped ginger, if using. Pour into a round cake pan lined with parchment paper. Bake at 350° for 45-55 minutes. Cool for 10-20 minutes, then remove from pan onto cooling rack. Melt 1-2 oz. of a natural chocolate bar in a small pan on top of the stove, with a little ghee. You can also add a handful of coconut. Spread the warm chocolate mix on top of the cake and run under a hot broiler for ½ to 1 minute. If you want a burnt chocolate effect, broil it a little longer. Decorate with soaked almonds, pear slices, edible flowers, dried fruit, nuts, coconut, or whatever inspires you.

Note: Natural sugars, fresh ground nuts, whole grain flour, healthy oils, and a flavor spike from classic ingredients like ginger and coriander make this a cake you can serve anyone with pleasure. Of course, sugar, chocolate, flour, and nuts tend to increase kapha, so one slice should be enough for them. The ghee and nuts will be grounding for vata and the right spices such as vanilla extract or coriander would be helpful to pitta types. For the chocolate, use a bar that has at least 60% cacao. Dark chocolate has more anti-oxidants than milk as well as less sugar. A little goes a long way though and pitta types should be careful as should kaphas.

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Healthy Power Bars “Ojas Balls”

admin — Wed, 25 Aug 2021 17:39:18 +0000

from Ayurveda Today, Volume 23, Number 1, Summer 2010

Makes about 2 dozen balls Modern treats such as “energy,” “power,” or “green” bars have taken the place of yesteryear’s granola bars on natural food store shelves. Although admittedly convenient and quickly satisfying to a between-meal hunger, unfortunately these bars offer little genuine nutrition and therefore little genuine energy. In addition, their packaged life robs them of prana and their fragile ingredients such as seeds, nuts and grains turn rancid as the bars linger on store shelves for months on end. What’s more, from an Ayurvedic approach, these highly processed bars can be a cause for agni to break down as well as vata due largely to their dense nature, lack of prana and odd combinations of poor quality ingredients, not to mention that they often get gobbled up on the go. The following energy-giving recipe provides a fresh, delicious, simple, and nutrient-rich alternative to lifeless, stale and over-processed store-purchased power bars mistakenly promoted as health giving. Additionally, this recipe is gluten-, nut-, and dairy-free, as well as gentle on agni. A coffee grinder, blender, or small food processor is indispensible for grinding the seeds. From a holistic nutrition point of view, it is best to purchase nuts and seeds in their raw form (unsalted and unroasted) and dried fruits that are sulfur and preservative-free. These power-packed balls travel well in a waxed paper bag and will keep for a few weeks refrigerated. Doshic Notes Vata = Pitta = Kapha +

Ingredients

1/2 cup dried figs 1/2 cup dates 1/2 cup dried apricots 1/2 cup pumpkin seeds, lightly toasted in a dry skillet 1/2 cup sunflower seeds 1/2 cup white sesame seeds 1 tsp. ground cardamom 1 pinch mineral salt 1 tsp fresh organic orange zest (optional) 1/8 to 1/4 cup extra virgin, cold-pressed olive or coconut oil 1/3 cup whole white sesame seeds, ground flax seeds, or unsweetened, shredded dried coconut to coat the finished balls (optional)

Preparation

Lightly toast the pumpkin seeds in a skillet without oil. This helps to remove any traces of E-coli on their skins. Remove from skillet and transfer to a bowl. Allow to cool. Meanwhile, separately grind the sunflower seeds and the sesame seeds into a coarse powder, reserving each of the ground seeds in a medium-sized mixing bowl. Grind the pumpkin seeds once they have cooled. Add the cardamom and salt to the seeds and combine well. If you are adding carob, cacao, and/or spirulina powder (see below), do so now and mix well. Drain the dried fruits, reserving the soaking water for another use (such as drinking it on an empty stomach). Add the soaked dried fruit and the optional orange zest to the ground seed mixture. Incorporate the ingredients using the back of a fork to obtain a very coarse mixture. Now add enough oil to obtain a thick, paste-like dough. Using a teaspoon, scoop up a spoonful of the mixture and roll into a walnut-sized ball in the palms of your hands. If the balls don’t easily stick together, add a bit more oil. If too wet, grind more sesame or sunflower seeds to thicken the mixture. For a nutritive, decorative touch, roll the balls in the whole sesame seeds, ground flax seeds, or shredded coconut. This also prevents the balls from being sticky on the outside. If you don’t have time to roll the balls, opt to make bars by pressing the mixture into a lightly oiled, glass 9 x 9” baking dish. Cut and enjoy as needed. Store in an airtight glass container in the refrigerator.

Once you’ve made this recipe, here are some ideas to further “empower” the balls:

exchange raisins, goji berries, cranberries or other dried fruits for the ones suggested above
substitute ground cashews or soaked, peeled and ground almonds for the seeds
add ground flax or hemp seeds to the list of ingredients for additional fiber and EFA’s
transform the balls into a healthy truffle by adding 3 Tbs. coarsely ground cacao nibs, raw cocoa or carob powder
add 2 Tbs. spirulina powder for an additional nutritional punch

Variations on what you can include are limitless. Let this recipe serve as a base of inspiration for your own creativity.

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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Turmeric Pickle

admin — Wed, 25 Aug 2021 17:36:34 +0000

Serves 4

Healing Properties of Turmeric

Fresh turmeric root looks a little like ginger, but inside it can be red or yellow. The red is called kunkum and is considered sacred. Only the yellow root is used in cooking and medicinally. Turmeric is the best medicine in Ayurveda. It cures the whole person. Turmeric is pungent, bitter, astringent and heating and has a pungent vipaka. Turmeric can be used by all doshas. It may stimulate vata, but doesn’t aggravate it (cause an imbalance). Turmeric helps digestion, maintains the flora of the intestine, reduces gas, has tonic properties and is an antibiotic. Turmeric can be used for cough, sty, diabetes, hemorrhoids, cuts, wounds, burns and skin problems. It helps reduce anxiety and stress. Doshic Notes Vata = Pitta = Kapha =

Ingredients

1 cup fresh turmeric roots 3 Tbs oil 1 tsp black mustard seeds 1 pinchhing 1 tsp pickle masala powder 2 pinches salt Turmeric root and pickle masala powder are available from most Indian grocery stores. Turmeric root looks a little like a small ginger root but is brilliant orange under the skin. Pitta should use less hing and mustard seed.

Preparation

Wash and thoroughly dry the turmeric roots. Peel and chop very fine. Heat the oil and add the mustard seeds and hing. Stir until the seeds pop. Cool and pour over the chopped turmeric. Add the pickle masala powder and salt. Stir well. Cover and store in refrigerator. Keeps for up to 1 month AS LONG AS not a drop of water gets into the pickle, such as using a wet spoon to get the pickle out of the jar. The water will cause fermentation and the pickle will spoil. Eat in very small quantities with the meal.

Note: People with hypoglycemia can use small amounts of turmeric in cooking but should not take it in quantity.

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Peach Chutney

admin — Wed, 25 Aug 2021 17:34:16 +0000

from Ayurveda Today, Volume 26, Number 2, Fall 2013

Serves 4 to 6 A fresh peach should be soft to the touch and eaten over the sink because it is so juicy. According to Ayurveda, peaches are good for those who suffer from loss of appetite due to excess heat in the system. This can come from any type of high pitta such as fever or a bladder infection but can be from something as simple as the annual end-of-the-summer rise in heat within the body. Peaches will calm excess vata or wind, but in excess can increase kapha or mucous. When in season, eating two or three peaches a week is good for everyone. 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

3/4 cup water, hot 1 cup maple syrup 3 Tbs. tahini (or almond/peanut butter) 1/2 tsp. salt 2/3 cup ghee 1 tsp. freshly squeezed lemon, lime, or orange juice

Preparation

Place all ingredients except the chives and cilantro into a saucepan and simmer over medium heat about 20 minutes, while stirring occasionally. The fragrance of the spices will bloom and this tells you that the dish has cooked enough. Remove from the heat and add the cilantro and chives. Place in a serving bowl, cover and allow to sit at room temperature until needed. Alternatively, place in a jar, allow it to cool completely, then cover and refrigerate, if made a day ahead of time. Serve over your favorite dal and rice, or vegetables.

Pitta might want to decrease the chili, salt, and mustard seeds even though the cilantro is very cooling.

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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Grapefruit Chutney

admin — Wed, 25 Aug 2021 17:31:09 +0000

from Ayurveda Today, Volume 26, Number 4, Spring 2014

Serves 4

Flavorful Chutneys and Relishes

Definition: A sauce or relish of East Indian origin often compounded of both sweet and sour ingredients, such as fruits and herbs, with spices and other seasoning. Perhaps it is because we seem to be having a ‘true’ winter this year, I have been eating, drinking and loving grapefruit. Here are some facts about grapefruit. It is an important source of Vitamin C and bioflavonoids. It contains minerals such as calcium, phosphorus, and potassium. These minerals are important in strengthening the gums, arteries, and circulation in general. It has a sweet, sour, and pungent quality which can increase bile and mucous, but it decreases wind. Because of these properties, grapefruit stimulates the appetite, improves digestion, relieves constipation, energizes the body, nourishes the heart, and enlightens the mind. It can increase appetite during pregnancy and helps to overcome alcohol intoxication. It is has also been found useful in cleansing the liver. Even though grapefruit is acidic, it is an alkali forming food (prabhav) helping to balance the acid reactions of other foods. Fasting on grapefruit juice with the pulp for 3 days purifies the stomach, digestive tract, and liver. Grapefruit peel has a sweet, pungent, and bitter energy. Like most citrus peel, it helps to regulate the spleen/pancreas digestive energy. It can be used to alleviate intestinal gas, pain, and swelling and promote peristalsis. It is also beneficial in treating congestion of the lungs. To make a tea, you can simmer fresh or dried peel for 20 minutes. Doshic Notes Vata :: – Pitta :: +- Kapha :: +-

Ingredients

1 ruby red grapefruit, peeled, cut into thin rounds then small pieces 1/2red pepper, diced 1 small jalapeno pepper, diced 1 Tbs fresh ginger, grated 1/4 cup mint leaves, thinly sliced 1/4 cupcilantro, chopped 1 Tbs olive oil 1 Tbs apple cider vinegar salt and pepper to taste

Preparation

I put together a chutney/relish to help stimulate appetite during the spring kapha season. Mix all ingredients together in bowl. Cover and let sit for 40 minutes or so. Stir occasionally. Can be served over an avocado or used alongside your favorite dhal and rice dish. I found this to be light, nourishing, and a great digestive stimulant.

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 offers Ayurvedic consultations and therapies in Santa Fe, New Mexico. She can be reached at lc2hawks@aol.com

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How to Make Ghee

admin — Wed, 25 Aug 2021 17:29:39 +0000

Ghee can be used in place of butter and is an ideal cooking oil, as it does not burn unless heated excessively. It makes a wonderful body oil for massage and can serve as a base for herbal ointments (for burns, skin rashes, etc.) and can even be used for lamps, with wicks made from cotton balls. Ghee is a digestive. It helps to improve absorption and assimilation. It nourishes ojas, tejas and prana. It is good for improving memory and lubricates the connective tissue. Ghee makes the body flexible and, in small doses, is tridoshic. Ghee is a yogavahi—a catalytic agent that carries the medicinal properties of herbs into the seven dhatus or tissues of the body. Ghee pacifies pitta and vata and is acceptable, in moderation, for kapha. Persons who already have high cholesterol or suffer from obesity should be cautious in using ghee. Ghee is not to be used when there are high ama (toxic) conditions.

Ingredients

1 pound unsalted butter

Preparation

Put the butter in a heavy, medium-sized pan. Turn the heat on to medium until the butter melts. Turn down the heat until the butter just boils and continue to cook at this heat. Do not cover the pot. The butter will foam and sputter while it cooks. Whitish curds will begin to form on the bottom of the pot. The butter will begin to smell like popcorn after a while and turn a lovely golden color. Keep a close watch on the ghee, as it can easily burn. After a while it will become a clear, golden color. You will have to take a clean, dry spoon to move away some of the foam on top in order to see if the ghee is clear all the way through to the bottom. When it is clear and has stopped sputtering and making noise, then it needs to be taken off the heat. Let it cool until just warm. Pour it through a fine sieve or layers of cheesecloth into a clean, dry glass container with a tight lid. Discard the curds at the bottom of the saucepan. The ghee is burned if it has a nutty smell and is slightly brown. 1 pound of butter takes about 15 minutes of cooking time. The more butter you are using, the more time it will take. Ghee can be kept on the kitchen shelf, covered. It does not need refrigeration. The medicinal properties are said to improve with age. Don’t ladle out the ghee with a wet spoon or allow any water to get into the container, as this will create conditions for bacteria to grow and spoil the ghee. Two pounds of butter will fill a quart jar with ghee.

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Cucumber Raita Recipe

admin — Wed, 25 Aug 2021 17:29:03 +0000

from Ayurveda Today, Volume 7, Number 4, Spring 1995

Serves 4-6 as side dish, 1 or 2 spoonfuls per person Cucumber is cooling and sweet but the skin is bitter. Both the cucumber and the yogurt in this recipe can provoke kapha. Kapha can eat this occasionally, with extra hing and mustard seeds. Doshic Notes Vata :: Balancing Pitta :: Balancing Kapha :: Increases

Ingredients

2 cucumbers 3 Tablespoons ghee 1/2 teaspoon black mustard seeds 1/2 teaspoon cumin seeds 1 pinch of hing (asofoetida) 4 curry leaves, fresh or dried 1 small handful cilantro leaves, chopped 1/2 small green chili, chopped OR 1 pinch cayenne 1/2 cup plain yogurt

Preparation

Skin and grate the cucumbers. Pour off and discard any excess juice. Heat the ghee in a saucepan over medium heat and add the mustard seeds, cumin seeds, hing and curry leaves. Cook a moment until the seeds pop. Add the cayenne or chili and cilantro, shake and take the pan off the heat. Stir the yogurt and grated cucumber together in a bowl. Add the cooled spices to the yogurt mixture, mix well and serve.

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Coconut Chutney Recipe

admin — Wed, 25 Aug 2021 17:16:29 +0000

Makes approximately 3 cups Doshic Notes Vata :: Balancing Pitta :: Balancing Kapha :: Balancing

Ingredients

2 cups unsweetened, shredded coconut 1 1/2 inch piece of fresh ginger, peeled and chopped fine 1 tablespoon fresh cilantro leaves 1/2 small green chili, chopped 2 cups water 2 tablespoons ghee 1/2 teaspoon cumin seeds 1/2 teaspoon black mustard seeds 1 pinch hing 4 curry leaves, fresh or dried 1/2 fresh lime 1/4 teaspoon salt

Preparation

Put the coconut in a blender with the ginger, green chili and cilantro. Add the water and blend until smooth. Heat a saucepan on medium and add the ghee, mustard seeds, cumin seeds, hing and curry leaves. Cook until the seeds pop. Pour the spices into the blended mixture. Squeeze in juice from the lime, stir in salt and gently mix. Store in refrigerator. Keeps for 2-3 days. This is tridoshic, but kapha can increase the hing, mustard seeds and chilies.

Makes approximately 3 cups Doshic Notes Vata :: Balancing Pitta :: Balancing Kapha :: Balancing

Ingredients

Preparation

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Sprouted Mung ‘Bread’ or Pancake Mix

admin — Wed, 25 Aug 2021 17:13:32 +0000

from Ayurveda Today, Volume 21, Number 4, Spring 2009

Serves 4 Doshic Notes Vata, neither increases nor decreases Pitta, reduces Kapha, reduces

Ingredients

3 cups mung sprouts 1/2 cup carrots and/or zucchini, finely chopped 1 to 1 and 1/2 teaspoons baking soda 1/2 teaspoon mineral rock salt 1 teaspoon cumin powder 1 teaspoon fennel powder 1/2 teaspoon coriander powder 1/2 teaspoon turmeric powder just enough water to blend 2 cups blue corn flour

DIY: Sprout 1 and 1/2 cups green mung beans (which usually takes a couple of days) in preparation for this dish. That will give you the 3 cups of sprouts needed for this recipe.

Preparation

Then once the sprouts are ready, lightly oil a baking dish with coconut oil or ghee and heat the oven to 375 degrees. Blend the first set of ingredients in a blender until smooth. Pour the blended ingredients into a bowl and gradually add about 2 cups of blue corn flour. You’re aiming for a thick consistency with a texture closer to cake batter (but not as smooth) than bread dough. Pour the batter into the lightly oiled baking dish and place into the hot oven. It is cooked when the sides of the bread pull away slightly from the pan and the center is firm. It should be nicely soft and moist inside, but not gooey or sticky. This bread is divine when topped with an avocado dressing made by simply mashing an avocado and adding salt, pepper, and just enough lime juice or water to make a creamy sauce. The same mixture can also be used to make pancakes. Just pour the desired amount onto a pre-heated frying pan that has been lightly oiled with coconut oil or ghee. Then place a lid on the pan and allow the pancakes to cook through on one side before turning them over to cook on the other.

Note: This is a relatively high-protein bread substitute for people who can’t or don’t want to eat wheat or yeast. It is best eaten fresh, but if you have leftovers, they’re nicest when toasted. Mung beans are sattvic and balancing to all constitutions. They are light, easily digestible, and a good food for cleansing, especially when combined with digestive spices. Sprouting mung beans combines the advantages of eating the whole beans with the lightness and cooling energy of sprouting. Some people find that eating too many mung spouts gives them gas and makes them feel ungrounded. In this recipe, they’re blended and cooked with spices such as cumin and turmeric, making them more digestible. Blue corn is sattvic and balancing to all three doshas. An ancient, less hybridized corn, it is also less allergenic than ordinary yellow corn. Buckwheat or amaranth flour also work well as a higher-protein alternative to blue corn flour.

Born and bred in New Zealand, Glen pursued an interest in environmental education. In 1996, he began studying Ayurveda and completed training at the Ayurvedic Institute before being employed there as a technical editor of Ayurveda textbooks and other publications. Glen returned to New Zealand in 2003, where he runs a small business with a focus on Ayurveda lifestyle consulting and sustainable approaches to personal and community wellbeing. Find out more at ayurvedabop@gmail.com.

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Spicy Lassi Recipe

admin — Wed, 25 Aug 2021 17:12:46 +0000

Serves 4 2 cups water 1/2 cup plain yogurt 2 Tbs Sucanat or other sugar (or to taste) 1/2 tsp ground cardamom 1/2 tsp fresh, grated ginger OR 1/4 tsp dry ginger Doshic Notes Good for all doshas, especially kapha. Blending the yogurt kindles the agni principle. Vata = Pitta = Kapha =

Preparation

Put all ingredients into a blender and blend for 1-2 minutes. Adjust sugar according to taste and dosha.

Ayurveda recommends that you have a warm drink with your meal to help with digestion, but that the quantity should be no more than a cup. At the end of a meal, a cup of lassi—made with diluted yogurt or buttermilk—can be a good aid to digestion. Since this recipe is balancing for kapha, it can even be consumed in winter.

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