Ayurveda Recipes
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”
— Ayurvedic proverb
Golden Milk
½ cup milk of your choice
½ cup water
1 tsp turmeric
Pinches of any or all of the following spices: black pepper, ginger, cardamom, cinnamon, nutmeg, fennel
Pinches of any or all of the following herbs: ashwagandha, shatavari, triphala
Honey or sweetener of your choice to taste
½ tsp Ghee or coconut oil
Combine all ingredients in a pot except for honey. Bring to a boil and simmer on medium heat for a couple minutes. Remove from heat to add honey and enjoy!
Golden Milk
Immunity Soup
4 stalks green onion
1 large Daikon radish, diced
½ tangerine peel
5 slices fresh ginger
10 sprigs cilantro
Miso to taste
6 cups water
Combine all ingredients in a pot except for miso and cilantro. Simmer for 10 minutes and puree. Add miso and cilantro and enjoy!
Immunity Soup
Ghee
½ medium onion
Fresh ginger chopped
2 garlic cloves chopped
1 teaspoon of coriander
1 teaspoon of ground cumin
½ - 1 teaspoon of turmeric
Salt to taste and generous amount of black pepper
1.5 cups of carrots
2 Tablespoons of red lentils (soaked overnight and rinsed well)
2-¾ cups of vegetable stock
Garnish with cilantro
InstructionsHeat the ghee in a saucepan. Add the onion, garlic and ginger and cook until golden. Add carrots, lentils, stock and spices. Bring to a boil, then cover and let simmer for about 20 mins, once all vegetables are tender blend with an immersion blender.
A sweet, but savory soup. The lentils give the soup body, protein, fiber, and essential minerals. Carrots are warming for Kapha and Vata and only slightly warming for Pitta. Pitta can enjoy this (especially in cooler months). This simple dish is easy to digest. Eat as an appetizer or add rice or quinoa to make a more substantial meal.
Note: soak the lentils overnight
Carrot and Lentil Soup
Carrot Lentil Soup
Chicken Soup: Medicine for the Soul
Meat from a whole chicken or chicken thighs (omit if vegetarian)
1 Tablespoon of ghee
4 to 5 carrots chopped
1 onion diced
3 stalks of celery chopped
4 cloves of garlic, peeled and chopped
1-2” of fresh ginger peeled and shredded
4-5 potatoes
6-8 cups of chicken bone broth (can sub vegetable broth if vegetarian)
1 tablespoon of oregano
2 teaspoons of thyme
2 teaspoons of basil
2 teaspoons of turmeric
2 teaspoons of black pepper
Himalayan pink salt
1 Bay leaf
2 - 3 cups of mixed greens
1 cup of quinoa (rinsed)
Instructions
In a stockpot add ghee to sauté onion, garlic, ginger and celery until translucent and then add spices.
Add chicken and bone broth. Bring to a boil for about 30 minutes.
Add carrots, potatoes, (and any other vegetables you would like to add into the soup). Bring back up to a boil for about 7 minutes and then add in the cup of quinoa.
Let soup return to a boil and give it a good stir. Add in the mixed greens and bring to a simmer.
Once chicken and vegetables are done, serve and enjoy. This recipe can easily be made vegetarian! You could add in ½ cup-¾ cup lentils instead of the chicken - make sure to soak your lentils the evening before you make soup. Or just simply omit the chicken.
Chicken Soup
Butternut Curry Squash Soup
2 T ghee (or oil of choice)
2 T chopped ginger
1 small onion
1 butternut squash, peeled and deseeded
2 tsp curry powder
1 tsp turmeric
1 tsp cumin
1 tsp of coriander
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper (omit if pitta, or if you run warm naturally)
1/4 tsp ground cardamom
1.5 -3 cups water or Vegetable broth (depends on the consistency you like, more water will make it more soup like, less water and it will be a thicker soup)
1 teaspoon salt, or to taste
1/8 teaspoon black pepper, or to taste
Himalayan Salt
3/4 -1 Cup Coconut milk
Roasted Pumpkin seeds, for garnish
Instructions
Press the sauté button on the instapot. Once the pot is hot, add oil to the pot.
Add chopped onion and ginger. Sauté for 2-3 minutes until onions are soft.
Add butternut squash and stir to combine.
Add all the spice
Add water or broth.
Close the lid of the IP. Press the cancel button and then press the manual/pressure cook button. Cook on high pressure for 8 minutes. Do 5 minutes Natural Pressure Release and then do a quick release.
Add coconut milk or cream
Blend the soup using an immersion blender. If you don't have an immersion blender, you can use your regular blender - just make sure that the soup cools down a bit before you try to blend it.
Add coconut milk and mix.
Garnish soup cream of choice and roasted pumpkin seeds. Enjoy!
Note: this can be done without an instapot on the stove.
For the stovetop follow steps 1-5 in a stock pot or saucepan on medium heat. Bring everything to a boil until the squash is tender then follow steps 7-10.
Butternut Curry Squash Soup
Cleansing Spring Water
1 teaspoon of ground ginger
1 cinnamon stick
1 teaspoon of Fenugreek
Juice of ½ lime
Add spices to 4 cups of boiling water and let steep or bring spices and water to a boil. Sip warm or at room temperature throughout the day.
Cinnamon has so many beautiful benefits, it helps dispel gas, reduces the circulation of free radicals (the harmful by-products of the body's natural detox process), and supports the body in destroying pathogens.
Ginger has been called the “universal medicine.” Ginger ignites the digestive fire (agni), supports proper function of the respiratory system, aids arthritic conditions, plus gas and cramping relief. Ginger can even be used topically as a paste for pain and headaches!
Fenugreek is anti-inflammatory, aphrodisiac and a carminative. Carminatives are herbs which reduce gas, relax the stomach, and stimulate downward movement of the digestive system. Aphrodisiacs are herbs that nourish the nervous, cardiovascular and reproductive systems. Fenugreek also tastes kind or sweet, like maple syrup.
Cleansing Spring Water
Spring Vegetable Soup
One principle of Ayurveda is like attracts like. Spring is the time of year when the earth and our bodies wake up from winter. Kapha and spring are deeply related, having similar qualities of moisture, heaviness, and abundance! To maintain balance in the body, introduce the opposite qualities, so to avoid feeling heavy, lethargic, cool and wet. This soup is light and delicious.
Ayurvedic Spring Vegetable Soup
Ingredients
2 teaspoons mustard or olive oil
2 cups asparagus chopped
2 large carrots chopped
3 stalks celery chopped
½ head green cabbage shredded
1 cup cauliflower chopped in big chunks
1/2 cup peas
4 to 6 cloves garlic sliced
1 small onion chopped
8 cups of water or favorite broth
1/4 tablespoon turmeric
1 tablespoon cumin seeds
2 tablespoons fresh ginger grated
1 tablespoon lime zest
1 teaspoon Himalayan salt
1 teaspoon black pepper
1/2 cup fresh cilantro chopped
Instructions
Melt the oil in a large soup pot over medium heat. Add the cumin seeds, the garlic, the celery, and the onion. Let it sauté for 3-4 minutes.
After, add the water and rest of the ingredients.
Increase the heat to high and cook for about 12 minutes or until desired vegetable consistency.
Serve with more cilantro and enjoy warm in a wood bowl.
Ayurvedic Spring Vegetable Soup
Asian Noodle Soup
Prep time: 30 mins or less
1 inch piece of fresh ginger, peeled and minced
4 cups of broth of your choice
8-ounce pack of rice noodles
1 bunch of chopped spinach
1 Tablespoon of sesame seeds
Pinch of Himalayan pink salt
Tamari, for seasoning (optional)
Place ginger and broth into a large pot and bring to a boil. Add rice noodles and cook for 10 mins (or what the package says- it may vary). Stir in spinach and remove pot from heat and let it stand for one minute. Toast sesame seeds in a dry pan over medium heat for 1-2 minutes. Season soup with tamari. Amino acids, coconut aminos, or even lime or lemon juice can be substituted for tamari.
Note: this soup is great year-round because it is completely customizable. For example, in the fall, you could do carrots instead of spinach. If you're feeling any sort of inspiration while making this trust your gut! Listen to your body as you would in your yoga practice. Soup is still a wonderful choice in the spring its warming and nourishing. If you do want to eat this soup in the summer let soup cool and eat it at room temperature and maybe garnish with cilantro
Asian Noodle Soup
Ginger Broccolini
Welcome to spring, Kapha season! This is the season for allergies and upper respiratory issues. Ginger broccolini qualities are light, astringent, and bitter so this makes this dish deliciously brilliant for balancing Kapha. This dish is prepared with pungent spices and pungent spices are generally purifying by nature! Also, an added perk is cancer hates cabbage. Cancer hates the entire cabbage family!
One bunch broccolini
1 tablespoon ghee or oil of your choice
1 tablespoon minced fresh ginger
1 teaspoon lemon zest
1 tablespoon freshly squeezed lemon juice
Salt to your preference
Freshly ground black pepper
Ginger Broccolini
2 thinly sliced cucumbers
¼ thinly sliced onion
1 tablespoon of mayonnaise
1 teaspoon of Dill
Salt
Slice cucumbers and onion thinly by hand, with mandoline slicer, or food processor. Add a generous amount of salt. Set aside and let all the juices mix together. Let sit for at least 30 minutes and then rinse the salt off. Add a scoop of mayonnaise and teaspoon of dill. Serve and enjoy this cooling and creamy cucumber salad.
Creamy Cucumber Salad
Creamy Cucumber Salad
1 Cup of Banana
2 -3 pinches of cinnamon
1 teaspoon ghee
2 pinch of dry ginger
Garnish with Pecans (optional, but delicious)
Heat up the skillet, add ghee until warm then add bananas and let them sizzle a little, about a minute and then add spice and pecans mix til a little gooey. This dish can easily be done without heating it up. You can assemble everything in a bowl and enjoy. You can add a pinch of cardamom and it would be delicious too.
This rich, nourishing snack is really simple to make and even more satisfying from tummy to soul. Enjoy as a quick snack, or a light breakfast, or as a healthy dessert. This warming dish is wonderful for both vata and kapha. The sweet taste of this dish is soothing and comforting and is pacifying for vata while the spices cinnamon and ginger (dry) are beneficial to kapha so mucus does not increase.
Banana with ghee, cinnamon & ginger
Banana with ghee, cinnamon & ginger
Green Juice for Pitta Dosha
Ingredients
1 cup Coconut water
1 stick Celery, chopped
1/4 cup Parsley leaves, finely cut
1 cup Kale, finely cut
1/2 Cucumber, cut in thin slices
3 Mint leaves
1 inch Turmeric root, peeled and chopped
1/2 Lime
Instructions
Place all ingredients in a blender + freshly squeezed lime
Blend and sPitta dosha has a tendency to go out of balance in the summer months because summer is like Pitta (Hot). The qualities of Pitta are hot, oily, sharp, light, stinky and so on. This greens juice recipe will assist in cooling down the heat of pitta. Most of the ingredients in this recipe have a cooling effect on the body with the exception of turmeric. Coconut water is packed with electrolytes to assist in ultimate hydration, parsley and mint are cooling and aid digestion. Lime juice detoxes the body and is also cooling. Turmeric is slightly warming but considering the excess heat of pitta can also lead to inflammation, turmeric root is a wonderful thing to add to the juice.
A pitta imbalance can look like anger, irritability, loose stools and hypercriticism and can be caused by spending too much time in the sun, overworking, alcohol, over exercising and too much coffee, all things that look like Pitta. So, enjoy this green juice!
Green Juice for Pitta Dosha
Ingredients
1 cup Coconut water
1 stick Celery, chopped
1/4 cup Parsley leaves, finely cut
1 cup Kale, finely cut
1/2 Cucumber, cut in thin slices
3 Mint leaves
1 inch Turmeric root, peeled and chopped
1/2 Lime
Instructions
Place all ingredients in a blender + freshly squeezed lime
Blend and serve immediately. Drink fresh at room temperature, calmly.
Healthy Green Juice
Spaghetti Squash Boats
Italians know how to live well and eat well, and there is something about an Italian meal that is so satisfying. This delicious recipe allows the enjoyment of rich Italian flavor while also catering to special dietary needs (vegan and gluten-free.)
These spaghetti squash boats are prepared with pungent herbs, iron-rich spinach, and a boost of vitamin B12 from the nutritional yeast for the brain. Basil, oregano, and thyme are all warming spices for immune support and digestion. Another great perk about this meal is the minimal waste. Your body, your heart, and the planet will thank you. Enjoy!
One medium spaghetti squash
One small onion, diced
2 cups of chopped fresh tomatoes
½ cup of tomato purée
3 to 5 fresh garlic cloves, chopped
¼ cup of fresh basil
¼ cup of thyme
¼ cup of fresh oregano
1 ½ tablespoons nutritional yeast
3 cups of chopped fresh spinach.
Salt to taste
Garnish with cracked black pepper
Preheat oven to 400°F cut spaghetti squash in half lengthwise, clean out seeds, oil lightly and place squash face down on baking sheet roast for about 45 minutes to an hour depending on the size of spaghetti squash. Roast until the tender.
To make the sauce combine onions, olive oil or oil of your choice, with garlic in sauce pan then add chopped tomatoes and tomato purée stir gently to combine cook for about 8 to 10 minutes, until the juices are mostly evaporated then add the basil, oregano, thyme and nutritional yeast in spinach stir with cover reduce the heat and cook for another 10 minutes until the spinach is just Wilted but still bright green!
If you want to add a protein tofu, chicken, beef sauté until cooked and set aside to add into the sauce. Also, if you use dry herbs vs fresh use a tablespoon of each.
Once squash is done, let cool and scrape out squash, add sauce on top and enjoy! You can garnish with left over oregano and basil! Garnish with cracked black pepper.
Spaghetti Squash Boats
5 Immunity Boosting Herbal Teas
1. Echinacea
Echinacea tea is one of the most well-known herbal teas for boosting immunity. It stimulates the immune system by boosting the number of white blood cells, which fight infections in the body. Echinacea tea is antibacterial and antiviral, it is great for combating colds and flu.
2. Elderflower
Elderflower tea helps to relieve the symptoms of colds and flu, sinus infections, and other respiratory disturbances. Elderflower has antibacterial and antiviral properties and may also help with allergies and boost the immune system.
3. Licorice
Licorice tea is anti-inflammatory, antiviral and helps to loosen mucus and soothe irritated mucus membranes. Licorice is also helpful for increasing immunity and supporting the adrenal glands during times of stress.
4. Rosehips
Rosehips are the fruit of the rose plant and they are one of the best natural sources of vitamin C, which is important for a strong immune system. Rosehips are also a helpful natural remedy for urinary tract infections.
5. Ginger
Ginger tea is a popular remedy for nausea, but it is also antibacterial, antiviral and has strong anti-inflammatory properties. It is a great tea for keeping the immune system strong and helps to reduce mucus production, clear up congestion, and relieve aches and pains.
Herbal Tea
Saturday, 1-3:30pm, next date TBA
Join Kateland Reese, for an incredibly fun and interactive approach to cooking! Look through the lens of Ayurveda, see how the elements and qualities arise in our food choices and learn how to cook to balance your body! Kateland welcomes everyone and will expound on cooking for the Season. A worksheet to determine your Dosha is included. Come Hungry!
