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.