Apple Chutney Charoset

An apple a day keeps the doctor away

Vata: Decreases

Pitta: Neutral

Kapha: Decreases

Season: Spring

This apple chutney can be served for Passover or with any meal. Substitute other fruit for apples to make other fresh fruit chutneys. If you add cinnamon, substitute walnuts for coconut and Manischewitz (sweet red wine) for spicy oil, you’ll have a traditional Charoset for Passover. For a Sephardic Charoset add raisins, dates, figs and sesame seeds. Many cultures have spring rituals, like Lent, where fasting and cleansing allow the body to purge winter toxins in readiness for Spring and new healthy growth. In the Pacific Northwest, our spring comes early and Ayurvedic Apple Chutney variations can be enjoyed on warm, wet days (after some cold ones). For someone with high Vata and constipation, a raw apple is cleansing. If you have the opposite issue (diarrhea), then by all means cook your apples and enjoy fresh applesauce. Make the choices that are best for you. An apple a day keeps the doctor away!

Ingredients:

• 3 cored, finely chopped raw apples (peeled if not organic)
• 1/4 t salt (omit for Charoset)
• 1 t honey or other sweetener (more for Charoset)
• 1 cup coconut flakes (or toasted chopped walnuts)
• 3 T spicy oil (OR Manishewitz and cinnamon)

Directions:

1. Mix ingredients of choice.

2. Adjust salt/honey to taste.

3. To make Spicy Oil, heat 3 T vegetable (canola) oil in a pan with 1 t mustard seeds. When seeds pop,  add 1/2 t cumin seeds, 1/2 t  turmeric and a pinch of hing. Remove from heat. DO NOT COMBINE SPICY OIL AND MANISHEWITZ.

Serves: 6

Preparation time: 10 minutes

For Individual Doshas:

Vata: Sprinkle with sesame or chia seeds.

Pitta: Replace mustard seeds with coriander seeds.

Kapha:  Add a dash of cayenne.

Lemon Pepper Salad Dressing

Spring Salad with rasishes.

Vata: Neutral

Pitta: Neutral

Kapha: Decreases

Season: Spring

This  salad dressing goes well with bitter and astringent greens and a handful of live sprouts. Be sure to moderate this recipe in the summer, as the pungent flavors may be too strong (garlic, ginger and black pepper). For a more centering (sattvic) dressing, omit the garlic and chives. When this is served over tender bitter greens (baby arugula, sprouts, dandelion greens and watercress) it can taste like a caesar dressing. (This recipe is adapted from Mira Murphy’s “Vegan Caesar Dressing.”) Salads for lunch can be extremely beneficial during the Spring (Kapha) season. Many people like juicing in the Spring, and this is an alternative way to have your juice―so you chew it. Pair this salad with unsweetened cranberry juice or a shot of fresh wheat grass juice and a wedge of orange. Your anti-oxidants will increase to help cleanse the auto-toxins (ama) of winter. Instead of using a fermented vinegar, the sour in this dressing comes from lemon which has a heating energy (virya) and a sweet post-digestive (vipaka) effect on the body (alkaline pH). In small quantities, “sour increases secretions and eliminates excess Kapha. It is refreshing, it energizes the body, nourishes the heart and enlivens the mind” (Dr. Vasant Lad). Let food be your medicine!

Ingredients:

• 1/2 cup water
• 1/2 cup olive oil
• 1/4 cup flaxseed oil
• 1/3 cup lemon juice
• 1 T black pepper
• 1 inch peeled fresh ginger (chopped)
• 1 T tahini
• 1 T miso (or add more tahini if you don’t have miso)
• 2 T Bragg’s liquid amino (or tamari or 1/2 t rock salt)
• 1 T honey
• 1 T Kelp or Dulse flakes
• Optional: 1 – 2 T chopped chives, 2 cloves garlic

Directions:

1. Mix all ingredients in a food processor or blender

2. Adjust pepper, salt and lemon to taste

3. Serve over bitter greens, radish, chopped carrots and celery

Serves: 8

Preparation time: 10 minutes

For Individual Doshas:

Vata: Sprinkle with sesame seeds or chia seeds.

Pitta: Add dill.

Kapha:  Add a dash of cayenne and reduce salt.

UnChicken Tikka Masala

Enjoy UnChicken Tikki Masala

Vata: Decreases

Pitta: Neutral

Kapha: Neutral

Season: Winter

This vegetarian unChicken Tikka Masala is a healthy choice for late winter. Warming the belly on cold winter days, this meal is filled with healing spices for nourishment and warming. Protein is grounding for Vata, and Chicken can be substituted for unChicken in this recipe. Lowfat milk, almond milk, goat milk, hemp milk or coconut milk can be substituted for cream. As we approach the Spring equinox, be sure to start introducing Kapha balancing spices and veggies, which includes stalks and bitters. This dish is can be served over a bed of rice. For more Kapha balancing, reduce the sauce and serve the unChicken over a salad or steamed greens. You can get Tikka Masala powder from a local Indian grocer or online.

Ingredients:

• 16 oz unChicken or chopped Quorn roast (about 2 cups) cut in cubes
• 4 T Tikka powder
• 4 T plain, organic yogurt
• 2 T vegetable oil or ghee
• 1 onion
• 3 cloves minced garlic
• 1 inch fresh grated ginger
• 1 T tomato paste
• 1 T ground, toasted almonds
• 1 cup water
• 3 T ghee or butter, melted; or vegetable oil
• 1/4 cup cream (or nut milk)
• 1 T lemon juice
• Fresh cilantro or cumin seeds to garnish
• Salt, Pepper, Cayenne (fresh chili peppers) to taste

Directions:

1. MIx unChicken, 2 T tikka powder and yogurt in a bowl. Set aside.

2. Heat oil, fry the onion, garlic and ginger for 5 min. Add tomato paste, almonds, water and 2 T tikki powder and simmer for 10 minutes.

3. Skewer unChicken with kebab  sticks, baste with butter and broil for 10 minutes under a medium broiler.

4. Puree the Tikka sauce in a food processor, add cream and lemon juice.

5. Removed broiled unChicken from oven, remove from skewers, toss with Tikka sauce and serve!

Serves: 8

Preparation time: 25 minutes

For Individual Doshas:

Vata: Garnish with toasted Cumin seeds. Serve with rice.

Pitta: Garnish with fresh yogurt. Serve with naan.

Kapha:  Garnish with fresh cilantro. Serve with a salad.

Split Pea Soup

Enjoy a warming bowl of spit pea soup.

Vata: Decreases

Pitta: Neutral

Kapha: Decreases

Season: Winter

This vegetarian split pea soup is a healthy choice for late winter. Warming the belly on cold winter days, this soup is filled with healing spices for flu prevention, respiratory health and cleansing. This soup has tridoshic qualities (benefitting all doshas in winter), but if you had it on a hot summer day, it would be overheating for Pitta. The green peas are an easily digestible legume for Vatas (the smaller the bean, the easier to digest), and the protein and the root vegetables are grounding for Vatas. But as we approach the Spring equinox, be sure to start introducing Kapha balancing spices and veggies, which includes stalks and bitters.

Ingredients:

• 1 cup dry split green peas washed twice
• 5 cups water or stock
• 2 T vegetable oil or ghee
• 1 onion
• 3-5 cloves minced garlic
• 1 large carrot
• 2 root vegetables cubed (turnip, celeriac, etc.)
• 1 small cabbage grated (optional)
• 2 t mustard seeds
• 2 t cumin seeds
• 1 t coriander seeds
• 1 t fennel seeds
• 1 1/2 t turmeric
• 2 t fresh ginger
• 1 t Hing
• 1 bay leaf
• Salt, Petter, Cayenne (fresh chili peppers) to taste

Optional: dried parsley, thyme

Optional: Top with Avocado and fresh lemon juice

Directions:

1. Saute spice seeds in oil until mustard seeds pop, add turmeric, hing, ginger and bay leaf

2. Cook in the onion until translucent, then mix in the garlic

3. Add split green peas and water and simmer until soft (30 minutes)

4. Prepare the vegetables, add to the soup and cover until soft, adding water as needed

5. Top with avocado, and fresh lemon juice

Serves: 8

Preparation time: 45 minutes

For Individual Doshas:

Vata: Add more hing for gas prevention

Pitta: Omit chili/cayenne, reduce garlic and top with sour cream or yogurt

Kapha: Add 1 cup tomatoes

Ayurvedic Chai (Tea)

Brew Chai at home to balance your Dosha

Vata: Decreases

Pitta: Decreases

Kapha: Decreases

Season: Fall & Winter

This is a recipe modified from Michael Tierra’s book “The Way of Ayurvedic Herbs.” This balancing (Sattvic) tea can be made year round. Spices can be added or subtracted for individual Dosha or Seasonal needs. This recipe is for only one person, so multiply the ingredients by the number of cups (people) you’re serving.

Ingredients:

• 3 whole cloves
• 4 cardamom pods
• 6 peppercorns
• 1/2 stick cinnamon
• 2 slices fresh ginger root
• 10 oz. water

Directions:

1. Grind spices lightly in spice grinder (except ginger).
2. Add all spices to water. Simmer 10 minutes or more.
3. Add 1/2 teaspoon tea (rooibos, green, black, assam, or mate) to soaked spices.
4. Steep 3 minutes.
5. Add milk (cow, goat, hemp, almond, rice, soy, coconut) and reheat.
6. Add sweetener (honey, jaggery, xylitol, agave, sucanat, maple syrup, etc).

Serves: 1

Preparation time: 15 minutes

For Individual Doshas:

Vata: Use cow or goat milk. Add pippali, allspice, bay leaf, fennel and anise. Prefer a non-caffeinated tea. If honey is too drying, try agave.

Pitta: Reduce clove, pepper and ginger.  Add vanilla, nutmeg, fennel and saffron with cow or coconut milk. Sweeten with sucanat or jaggery.

Kapha: Use a lighter milk from rice, almond, soy or hemp. Add allspice, star anise, cayenne and/or pippali. Add honey, xylitol or stevia for sweetness.

Spices can be pre-mixed, ground and stored in an airtight container. Then boil ½ teaspoon of herbs in water for 3 minutes before adding tea and milk.

Chai Kitchen Spices*

Allspice: promotes heat to stay warm

Anise: see Star Anise below

Bay Leaf: relieves gas, expectorant

Black Peppercorns: clears toxins & mucus

Cardamom: Freshen breath, improves digestion

Cinnamon: Improve circulation and digestion

Clove: increase digestive speed, clear lungs

Fennel: relieves gas and involuntary muscle spasms

Ginger: anti-inflammatory for arthritis

Milk: Calcium to strengthen bones

Nutmeg: restores the nervous system

Pepper: see Black Peppercorns

Pippali: Fed Ex for other spices

Saffron: purifies the blood, rejuvenates

Star Anise: relieves intestinal pain and distention

Your favorite mix (Masala) of spices: Brings bliss to mind, body and spirit

*These statements have not been evaluated by the FDA. Advice on chai is not intended to diagnose, treat, cure or prevent any disease. But these spices might balance your Dosha. If you go to www.pubmed.gov and search for things like “cinnamon and circulation” you can read the latest research on spices and healing.

Pecan Pie

Yummy Pecan Pie

Vata: Decreases

Pitta: Decreases

Kapha: Increases+

Season: Fall & Winter

Pecan Pie is a staple in our household for Thanksgiving. Since we have so many Pittas (not me?), I use Maple Syrup instead of the traditional corn syrup. I am so suspicious of high-fructose corn syrup these days, and so disgusted with the corn lobby, that I haven’t bought corn syrup for decades. I know some of you Kaphas love the corn taste, so you can go ahead and treat yourself once during the holiday. True Vatas can try substituting rice syrup or agave. I also serve this with whip cream for Pittas and Vatas or a non-dairy soy or hemp whip for Kaphas.

Ingredients:

• 1 cup pecan halves
• 3 eggs
• 1/2 cup sucanat or jaggery (or packed brown sugar)
• 1 cup maple syrup
• 1/3 cup melted butter
• 1/2 t salt
• 1 t vanilla extract
• one pie crust

Directions:

1. Bake pie crust at 400*F for 5 to 7 minutes
2. Beat eggs, jaggery, butter, syrup, salt, vanilla
3. Add pecans and pour in shell
4. Bake at 375*F for 30-40 minutes

Serves: 8

Preparation time: 45 minutes

For Individual Doshas:

Vata: Use rice syrup, agave or molasses.

Pitta: Prefer maple syrup. Try an almond pie instead of pecan. Top with whip cream or coconut cream.

Kapha: Use a barley, rice or gluten-free crust. Omit the nuts and substitute 3 tablespoons bourbon for the vanilla. Ok, I’ve never made a Bourbon Pie, but maybe it will scare you Kaphas into just opting for a Pear instead of Pie.

Cranberry Apple Chutney

Here's a photo of the Cranberry Apple Chutney before it was devoured.

Vata: Decreases

Pitta: Neutral

Kapha: Neutral

Season: Fall

This mulled fruit compote turned into a chutney can be served with many holiday meals including Thanksgiving. This chutney  can also be paired with spicy dishes. Or serve on bread for an appetizer.

Ingredients:

• 2 cups cranberries
• 1 large apple or 2 small
• 2/3 cup apple juice
• 1/2 cup agave syrup, jaggery or brown sugar
• ¼ cup raisins
• 1/2 t freshly grated ginger
• ¼ t or pinch of  cinnamon, clove and allspice

Directions:

1. Boil cranberries, apples, cider, sweetener and raisins 8-10  minutes until cranberries pop.
2. Lightly mash.
3. Mix in spices.
4. Chill until fruit pectin has gelled or put in a mold.

Serves: 6

Preparation time: 15 minutes

For Individual Doshas:

Vata: Add 2 t grated orange zest. Add apples after cranberries are done to keep them crunchy.

Pitta: Add 1/4 cup coconut or a dash of nutmeg.

Kapha: Add spicy oil, onions and vinegar for a savory chutney.

Kitchari

Enjoy Kitchari in any season for protein and balance.

Vata: decreases

Pitta: decreases

Kapha: decreases

Season: All

This simple recipe can be used year round. Additional spices and vegetables can be added as available and to taste. Salt, pepper and oil on top can be added as well. Use all or some of the spices listed below.

Ingredients:

1 cup basmati rice

1 cup yellow split mung dal

1 handful copped cilantro leaves

½ teaspoon turmeric

6 cups water

Optional:

1/2 to 2 teaspoons cumin powder

1/2 to 2 teaspoons fennel powder

1-2 cloves garlic

2 T chopped fresh parsley

1-2 t dry basil (or more fresh)

1-2 t grated fresh ginger

1-2 T vegetable oil or ghee

1 bay leaf

2-3 cups chopped fresh vegetables

2 t mustard seeds

Salt and pepper to taste

Directions:

1. Wash and rinse beans and rice twice.

2. Add water and cilantro and boil for 5 minutes.

3. Simmer for 25-30 minutes.

4. Optional: Sautee spices in oil and add vegetables. Add to the kitchari pot to cook until tender.

Serves: 8

Preparation time: 40 minutes

For Individual Doshas:

Vata: Add hing

Pitta: Top with ghee

Kapha: Add cayenne

Mesir Wat (Ethiopian Lentils)

Lentil Wat is in the center

Vata: neutral (use black lentils)

Pitta: neutral (use common lentil)

Kapha: decreases (use red lentil)

Season: Early Fall & Spring

For Vata balancing choose black lentils, for Pitta choose common lentil, for Kapha use a red lentil. This recipe calls for tomatoes, which are more balancing for Kapha. To balance Vata and Pitta use peas instead.

Ingredients:

1 1/2 cups lentils (4 1/2 cups water)

2 T ghee or vegetable oil

Cardamom seeds from 2 pods crushed in mortar and pestle (or 1/4 t pre-ground)

1 teaspoon freshly ground cumin seeds

1/2 t freshly ground coriander (or 1/4 cup fresh cilantro, chopped)

1/2 teaspoon turmeric

1/4 t fenugreek seeds or powder

1/4 t cinnamon

dash  allspice

pinch nutmeg

pinch cloves

1 teaspoon to 1 tablespoon berberre (or cayenne and paprika)

1 cup finely chopped onion

2 cloves garlic

1 teaspoon freshly grated ginger

3 medium tomatoes (or peas)

1 tablespoon fresh basil (1 teaspoon dried)

Salt and pepper to taste

Optional:

1 cup  green peas or other vegetable

Directions:

1. Wash lentils twice and boil until tender, about half an hour.

2. Meanwhile heat ghee or oil in a large pot and roast seeds until they pop, add onions until translucent. Turn heat to low and add garlic, and the rest of the spice. Mix in tomatoes and simmer 5 to 10 minutes.

3. Add lentils to the spices and then cook another 5 minutes.

4. Serve with Injera bread or rice.

Serves: 8-10

Wellesley Fudge Cake

Sweeten the Pitta in you or around you with this chocolate cake dessert.

Vata: increases

Pitta: decreases

Kapha: increases

Season: Summer

Since when can chocolate cake possibly be Ayurvedic? Well, in the summer, sometimes our fire and Pitta can get a bit much. If you’re feeling overheated and irritable and ready to remind yourself of the sweetness that’s always available to your inner self, try this moist sweet cake. I also use it as my standard birthday cake for chocolate lovers. It’s especially good for the Pitta ones who can digest wheat, dairy, sugar and eggs. I do have some wheat free and alternative chocolate cakes–ones with beets and zucchini–but this is a good basic cake. Don’t tell anyone it’s Ayurvedic, since it’s really just a Northeast cake I’m serving in the Northwest. Shhh!

Ingredients:

4 ounces (squares) unsweetened chocolate

1/2 cup jaggery

1/2 cup hot water

1 3/4 cup flour

1 t baking soda

1/4 t salt

1/2 cup butter

1 1/4 cup jaggery

4 organic eggs

1/4 cup yogurt

1/2 cup milk

1 teaspoon vanilla extract

Directions:

1. Preheat oven to 350* F and butter two round 9 inch cake pans

2. Melt together first three ingredients

2. Combine flour, soda and salt in a separate bowl

3. Beat butter and sugar. Add one egg at a time.

4. Alternate adding flour mixture with milk.

5. Stir in chocolate and vanilla.

6. Cook for  30-35 minutes until toothpick comes out clean. Invert cake from pans after 5 minutes of cooling.

Frosting Ingredients:

4 Tablespoons butter at room temperature

1 ounce unsweetened melted chocolate

2 cups powdered sugar

2/3 cup dutch process cocoa powder (unsweetened)

1/3 cup milk

2 teaspoons vanilla

Directions: Mix above ingredients until well blended and frost cake.

Serves: 10-12 depending on portion size