Warm Quinoa Salad with Edamame & Tarragon

I was looking for new ways to use the frozen edamame beans that had been sitting in my freezer way too long, when I stumbled across this recipe. This salad combines two ayurvedically healing foods: edamame (soybeans) and Quinoa, which is a lovely grain alternative to rice, and higher in protein and fiber. Toasting the quinoa gives it a slightly nutty taste, and is it delicious with the homemade lemony dressing served over a bed of greens. I also added some crumbled feta cheese at the end, and found it very filling and tasty.

Ingredients

1 cup quinoa

2 cups vegetable broth

2 cups frozen shelled edamame, thawed

1 tablespoon freshly grated lemon zest

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

2 tablespoons chopped fresh tarragon or 2 teaspoons dried

1/2 teaspoon salt

1/2 cup drained and diced jarred roasted red peppers

1/4 cup chopped walnuts, preferably toasted

Directions

1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.

2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.

3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.


Adapted from a recipe found on EatingWell.com

Roasted Sweet Potato Salad With Black Beans and Jalapeno Dressing

I just tried making this roasted sweet potato salad for the first time and WOW. The jalapeno gives it such a good kick! I served mine over spinach leaves with chopped tomatoes. The flavor has a nice kick, and the limes help to balance out the spice. Pitta dosha should reduce jalapeno, but sweet potatoes and back beans are good for all doshas.

Ingredients:

4 medium sweet potatoes (about 1 1/2 pounds), cut into 1-inch chunks

1 large onion, preferably red, chopped

1/2 cup extra virgin olive oil

Salt and freshly ground black pepper

1 to 2 tablespoons minced fresh hot chili, like jalapeño

1 clove garlic, peeled

Juice of 2 limes

2 cups cooked black beans, drained (canned are fine)

1 red or yellow bell pepper, seeded and finely diced

1 cup chopped fresh cilantro.

1. Heat oven to 400 degrees. Put sweet potatoes and onions on a large baking sheet, drizzle with 2 tablespoons oil, toss to coat and spread out in a single layer. Sprinkle with salt and pepper. Roast, turning occasionally, until potatoes begin to brown on corners and are just tender inside, 30 to 40 minutes. Remove from oven; keep on pan until ready to mix with dressing.

2. Put chilies in a blender or mini food processor along with garlic, lime juice, remaining olive oil and a sprinkle of salt and pepper. Process until blended.

3. Put warm vegetables in a large bowl with beans and bell pepper; toss with dressing and cilantro. Taste and adjust seasoning if necessary. Serve warm or at room temperature, or refrigerate for up to a day.

Yield: 4 servings.

Black Bean and Corn Salad with Spinach

What is a girl to do with an unfinished can of black beans, half a tomato and some unused cilantro? Black bean salad of course! This marinade is so flavorful and the sugar and chili powder are a great combination of hot and sweet. This takes very little time to prepare, and if you don't want to wait to let it sit overnight, it can be served immediately, but the flavors will not be as strong. Balancing for all doshic types.

Ingredients

2 Tbls- Balsamic Vinegar
2 tbsp- Olive Oil
1/2 tsp- Salt
1/2 tsp-Granulated White Sugar
1/2 tsp-Black Pepper
1/2 tsp-Ground Cumin
1/2 tsp-Chili Powder
3- Tbls Cilantro (fresh)
1 Can- Yellow Sweet Corn- drained
1 15 oz. can- Black Beans- drained and rinsed
1/2 cup- Green Peppers (bell peppers)
1/2 cup- Red Ripe Tomatoes
1/4 cup- Red Onion

Directions

In small bowl mix balsamic vinegar, oil, salt, sugar, black pepper, ground cumin, and chili powder. Set aside.

Drain and rinse black bean. Drain corn. Chop green peppers, tomato, cilantro and onion.

In large bowl add black beans, corn, green peppers, tomato, cilantro and onion. Toss with vinegar mixture. Garnish with cilantro. Cover and refrigerate overnight. Serve over brown rice.

Garden Vegetable Quiche

A crustless quiche is an easy and elegant breakfast, brunch or dinner. This recipe is very high in protein, and all the vegetables make it a complete meal on its own. The finished quiche is large enough that you can feed at least ten people, or put half in the freezer. Quiche freezes very well for up to a month. If you aren't partial to some of the vegetables, substitute with equal amounts of your own favorites. Spinach and corn also work well. Goat cheese is best for kaphas, but other cheeses are fine in moderation. This makes a very fluffy yet filling quiche, suitable for all doshic types. Enjoy!

Ingredients:

• 1 1/2 cups egg substitute or
  
• 3 large eggs
• 1 1/2 cups goat cheese, mozzarella style
  
• 1/2 cup 1% low-fat milk or milk substitute
  
• 1/2 cup all-purpose flour (about 2 1/4 ounces)
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 (16-ounce) carton fat-free cottage cheese
• Cooking spray
• 4 cups sliced zucchini (about 2 large)
• 1 bunch diced asparagus
  
• 1 cup finely chopped green bell pepper (about 1)
• 1 (8-ounce) package mushrooms
• 1/2 cup chopped fresh parsley
• 2 tomatoes, thinly sliced

Preparation

Preheat oven to 400°.

Beat egg substitute and eggs in a large bowl until fluffy. Add goat cheese, milk, flour, baking powder, salt, and cottage cheese.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

White Bean, Kale and Roasted Vegetable Soup

I made this beautiful soup in an attempt to get more dark, leafy greens in my diet. Greens are good for all doshic types, but especially for vatas. Greens are high in calcium, and the beans have some as well. both the squash and the kale are also very high in vitamin A.

As a disclaimer, this soup takes at least an hour and and a half to prepare because of the time involved in peeling, chopping and pureeing the vegetables. This is not something you should make if you want dinner on the table fast, but if you have the time to enjoy the preparation it is well worth the effort. Reduce garlic for pittas and omit tomatoes.


Ingredients:
Nonstick vegetable oil spray
3 medium carrots, quartered lengthwise
2 large tomatoes, quartered
1 large onion, cut into 8 wedges
1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2-inch-thick wedges
6 garlic cloves, unpeeled
1 tablespoon olive oil

6 cups (or more) low sodium or homemade vegetable broth
4 cups finely chopped kale
3 large fresh thyme sprigs
1 bay leaf

1 15-ounce can Great Northern beans, drained

Preheat oven to 400°F. Spray rimmed baking sheet with oil spray. Arrange carrots, tomatoes, onion, squash and garlic on sheet. Drizzle with oil. Sprinkle with salt and pepper. Toss to coat. Bake until vegetables are brown and tender, stirring occasionally, about 45 minutes.

Transfer carrots and squash to work surface. Cut into 1/2-inch pieces; set aside. Peel garlic cloves; place in processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot; bring to boil. Reduce heat; simmer uncovered until kale is tender, about 30 minutes.

Add beans and reserved carrots and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf. (Can be made 1 day ahead. Cover and chill. Bring to simmer before serving.)

Homemade Hummus

I recently bought myself one of my long coveted kitchen essentials: my very own food processor! The first recipe I tried with it was one for homemade hummus. I am a huge hummus fan, but the store bought brand never has quite the flavor I am looking for. Making your own hummus is very easy, and you can make it to suit your doshic type. Pittas should use less garlic as it is heating, and lemon juice should be minimized as well.


For those why may not be familiar with hummus,it is a creamy puree of chickpeas and tahini (sesame seed paste) seasoned with lemon juice and garlic, and is a popular spread and dip in Greece and throughout the Middle East. It can be used as a dip or a spread.

Ingredients:
2 cloves garlic—roughly chopped
¼ cup lemon juice
¼ cup water
14 oz canned chickpeas (garbanzo beans)—rinsed and drained
½ cup tahini (sesame seed paste)
1 teaspoon sea salt


PLACE all ingredients in a food processor or blender and process until smooth, scraping the sides occasionally.

Variations: If you like a spicier hummus, add a small red chili (chopped) or a pinch of cayenne pepper, or try a little cumin for a more exotic variation. Pittas should not try this variation as it is heating!

Tip: Prepare extra quantities of this hummus—it can be refrigerated, covered, for up to 1 week and frozen for up to 3 months.

Irish Soda Bread

This is one of my favorite breads to bake when I am short on time and in the mood for hot homemade bread, because soda bread requires no rising time and very minimal kneading. The ingredients are quite basic and it only takes about 10 minutes to prepare, and 45 minutes to bake. I recommend this to be served with soup.

Ingredients:
4 c. flour (white or whole wheat)
1 tsp. baking soda
4 tbsp. sugar
1/2 tsp. salt
1/2 c. buttermilk
1 egg

1/4 c. melted butter
1/4 c. buttermilk

1) Preheat oven to 375 degrees.
2) In large bowl, mix flour, sugar, soda, baking soda, salt, and margarine. Create a well in the center of the dry ingredients and stir in 1 c. of buttermilk and egg.
3) Turn dough onto a lightly floured surface and knead slightly. Form dough into a round and place on a baking sheet.
4) In a small bowl, combine melted butter with 1/4 c. buttermilk; brush loaf.
5) Use a sharp knife to cut an "x" into the top of the loaf.
6) Bake 45 to 50 minutes.

Meredith's Awesome Broiled Beans

My roommate Meredith came across this wonderful recipe for beans when she was on a mission trip in New Zealand. It has become one of the staple recipes in our house, and popular at our dinner parties also. This is great for a last minute healthy dish and a wonderful choice for potlucks as well.

Ingredients:

3 cans beans, rinsed and drained (garbanzos, black beans, kidney beans, cannellini, etc.)
1 can diced tomatoes
1 can corn
1/4 c. olive oil
1/4 c. pesto
1 tbsp. chipotle chili powder

Optional:
1 sliced avocado
wheat tortillas
sour cream

Spread first three ingredients on a cookie sheet and season with salt and pepper. Put under the broiler for about 20 minutes, or until the beans begin to slightly crack.

Meanwhile, mix olive oil, pesto and chili powder in a large bowl. After beans have broiled, mix altogether.

For an optional twist, serve in a flame-charred tortilla, with slices of avocado and arugula, topped with a dollop of sour cream.

Millet with Sauteed Vegetables

Meredith enjoying her millet salad!

Millet is yet another easy to digest and healthy grain, and a lovely alternative to rice and pasta. It is gluten free, nearly 15% protein, and contains high amounts of fiber and B-complex vitamins. The high protein content also makes is an excellent vegetarian main dish. My roommate Meredith claims this millet salad is "delicious!" But you can be the judge. It is slightly increasing for vatas and pittas, and reducing for Kapahs. Vatas should substitute couscous if they are imbalanced.

1 cup millet (or couscous)
2 cups water
2 tbsp olive oil
1/2 cup onions
1 cup bok choy
1 to 2 cups diced tomatoes
3/4 cup mushrooms, chopped
1 tbsp tamari or braggs amino seasoning
1 tbsp lemon juice or umeboshi vinegar
1 tsp dried basil

In a large pot, bring millet and water to a boil. Reduce heat, cover pan, and cook at a simmer until done, about 30 minutes, or more depending on the type of millet used. While the millet cooks, saute onions over medium heat in oil. When the onions brown, add the other vegetables and reduce heat to low. Cook for 10 more minutes, stirring occasionally. Add a cover to allow the mixture to cook in its own steam of it begins to dry.
Add tamari, vinegar or lemon juice and basil. Cook 5 more minutes. Add vegetable mixture to millet and mix well.

Makes 6 servings. Can be served hot or cold.

Lentil Curry Coup

I love Lentils! I believe I have mentioned this before, but they really are a bean to be reckoned with. Lentils are full of fiber and protein, making them excellent blood sugar stabilizers, and so easy to cook and prepare.

This curry soup is easy to make for your particular doshic type. (Variations are included below the main recipe). If you already have homemade vegetable stock on hand this is preferable to canned or boxed stock as it is fresher and has much less sodium. Serve this satisfying soup with warm cornbread for a healthy meal in about an hour.


Lentil Curry Soup

Ingredients

1/4 lb potatoes (1 to 2 small)
1/2 teaspoon cumin seed
1 teaspoon coriander seed
1 tablespoon ghee (clarified butter)
1 teaspoon turmeric
1 tablespoon curry powder
1/2 cup red lentils
2 cup vegetable broth
1 tsp salt
1 tsp freshly ground black pepper
juice of one fresh lemon
1 bunch chopped fresh cilantro leaves (optional)

Heat ghee in a pot. Add ground spices, turmeric, and curry, and saute over medium heat. Add the potatoes and lentils and cook without browning. Pour in the broth and bring to a boil. Reduce heat, let simmer, covered for about 35 minutes. Puree, then season with salt and pepper and lemon juice. Garnish with cilantro.

VARIATION
(Vata) Use fennel seeds instead of coriander. Cook with 2 whole cloves, removing them before pureeing. Season with nutmeg and caraway.

(Pitta) Use softened mung dal; use 1 teaspoon fennel seeds instead of cumin. Season with cream rather than lemon juice.

(Kapha) Cook in 1 to 2 tsp freshly grated ginger and 2 whole cloves.

Adapted from AYURVEDA: Inspired cooking for your individual well being (Vegetarian) by Anne Buhring and Petra Rather

Healthiest Apple Cake Ever

I love cake, especially with fruit, so I was very excited to try this updated recipe for fresh apple cake. This is the healthiest apple cake recipe I have ever seen and just as easy as using a boxed mix. (I bought an entire 1/2 bushel of apples from a local orchard in December, and I am still trying to come up with ways to use them all!)

This cake recipe has no white flour, just one egg, no oil and fresh fruit. Another plus? Easy to make! Simple, yummy and healthy. It is so moist from the applesauce that no frosting or ice cream is needed. Makes 8 servings.

• 2 cups diced apples (about 2 medium)
  
• 1/2 cup raw sugar
• 1 cup whole wheat flour
• 3/4 tsp. baking soda
• 1/2 tsp. salt
• 1-1/2 tsp. cinnamon
• 1 egg
• 1/2 cup unsweetened applesauce
• 1 tsp. vanilla

Preheat oven to 375 degrees. Grease a 9" pan with non-stick cooking spray.
Sprinkle diced apples with sugar. In a small bowl, mix the flour, baking soda, salt, and cinnamon. In another bowl, beat the egg. Mix in the applesauce and vanilla. Stir the flour mixture into the egg mixture, until well mixed. Add apples. (The batter will be much thicker than traditional cakes, but this is okay! )

Bake for 30 to 35 minutes.

Lentil Love!

Although beans in general are common foods in Ayurveda, lentils are considered to be nutritional powerhouses. They are full of fiber and protein, and more importantly, when they are properly cooked they are very easy to digest.

I also love to cook with lentils because they are the quickest bean to soak and prepare. Lentils usually do not need to be soaked at all, unlike other dried beans which might take 2 to 3 hours of soaking time. They also cook down in 20 to 30 minutes, whereas other types of beans might take 40 to 60 minutes.

My favorite lentil recipe is for Lentil Loaf, a recipe that was given to me by my Mom. It is a hearty and healthy alternative to meatloaf.

2 cups green or yellow lentils (cooked for 30 minutes)
1 cup rolled oats
1 cup cheddar cheese
1 bunch scallions, chives or parsley
2 eggs, beaten
1/2 tsp. Bragg's liquid aminos or tamari
1/2 tsp. oregano
1/2 tsp. garlic salt

Preheat oven to 375 degrees. Combine all ingredients in a large mixing bowl and place in a greased loaf pan or casserole dish. Bake for 45 minutes.

Serves 6.

Crunchy Cabbage and Broccoli Slaw

Cabbage does not have the best reputation in the vegetable world, but I think it is under-appreciated in modern cuisine, and I want to do my part to bring it back! Most people probably don't like cabbage because they have only experienced it steamed or boiled (which is absolutely flavorless) or as sauerkraut, which is potent enough to turn away anyone with a delicate palate. However, cabbage is very high in vitamins, fiber and provides a highly nutritious crunch to many recipes.

This yummy alternative to coleslaw makes a great lunch on the go. I like to serve it in warm pita bread. If you are a kapha, or simply don't like mayonnaise, substitute yogurt or vegan mayonnaise. Raisins are optional, but should be soaked in water, especially for vatas. Enjoy!

Salad:
2 cups broccoli stems, julienned
1 cup carrots, grated
1 cup purple cabbage, finely chopped
1/4 cup raisins

Dressing:
1/2 cup mayonnaise or vegan mayonnaise
(Kaphas should substitute yogurt)
4 tbsp apple cider vinegar
1/2 tsp salt

In a medium bowl, combine all salad ingredients and toss. In a small jar, combine all dressing ingredients and shake well. Pour over salad and toss again. Refrigerate for 30 minutes before serving.

*Adapated from Amrita Sondhi's The Modern Ayurvedic Cookbook.

Simple Vegetable Soup

I am no Julia Child, nor do I aspire to be....But I have recently been inspired to start my own food blog. I spend so much time researching recipes and browsing food blogs to inspire my cooking, but then I end up creating my own version anyways! I decided it was time to start my own blog to share my adventures in the kitchen. This blog is especially for those people interested in learning easy ways to integrate healthy vegetarian recipes based in the Ayurvedic tradition into their diets.

The first recipe of the blog, and of the New Year, is Simple Vegetable Soup. I call it "simple" because it is easy to make, and basic enough to be used for a stock when some of the denser ingredients are omitted. This soup is balancing for all doshic types (kapha, pitta, and vata). As the holiday season comes to a close, you may have been eating more white flour and refined sugar than is good for your body, and a warm vegetable soup full of fiber and herbs is a tasty way to get the nutrition your body needs back into your system. This makes a wonderfully filling and easy lunch once it is prepared.

Finally, one important Ayurvedic principle to consider is the freshness of the foods with which you are cooking. Choose the freshest herbs, spices, and vegetables and choose organic when possible. These foods are the most life sustaining and best for physical and mental health and balance.

Simple Vegetable Soup

1 large onion
2 cloves garlic
3 large carrots
4 stalks celery
1 cup red cabbage
1 green or red pepper
2 cinnamon sticks
5 peppercorns
10 cups water
fresh herbs to your taste (the fresher the better)
2 bay leaves

Combine all ingredients in a large pot or slow cooker. If cooking on the stove top, bring soup to a boil, reduce heat, cover and simmer for 45 minutes. If you choose the slow cooker method, cook on high for one hour, then let simmer on low for 3 to 5 hours.

To reduce pitta, decrease the peppercorns as they are heating.

Eliminate the cabbage and green pepper to make a simple vegetable soup stock.