Ayurvedic Pesto

Ayurvedic Pesto

Creates about 1 cup

Basil, as we you can find in a traditional grocery store, is sweet, bitter and pungent in taste. It is traditionally balancing for vata and kapha and treats indigestion as well as respiratory issues such as cough and asthma.

I love pesto on many things such as any grain/veggie dish (buddha bowls or quinoa/veggie bowls), eggs, pastsa dishes or any cooked veggies. It takes it up a notch with a fresh flavor and so many wonderful micronutrients!

DOSHAS

Vata - Good for vata.

Pitta - Good for pitta.

Kapha - Good for kapha. Can include garlic for extra pungency.

INGREDIENTS

• 2 cups basil leaves, stems removed

• 1/2 cup olive oil

• 1/4 cup walnuts

• Pinch of hing

• Salt to taste

DIRECTIONS

1. Use a food processor. Add basil leaves, olive oil, walnuts, hing and little bit of salt (can always add more to taste!). Process until the the basil leaves around broken down but not mush.

2. Transfer to a container and use right away or store for a few days.

Berry Crumble

Berry Crumble

SERVES 3-4

Berries are abundant in the summer months which is so wise because they are cooling, anti-inflammatory and supportive for the liver. [1] Other notable benefits of berries - they can improve blood sugar and insulin response, high in vitamin C, manganese, vitamin k1, copper, folate, lower cholesterol and support skin health. [2]

I love this recipe as a summer sweet treat. Ease to prepare and bring to parties or have as a special treat at home. You can also substitute the berries for other fruits - cook time might vary though.

DOSHAS

Vata - Good for vata.

Pitta - Good for pitta.

Kapha - Can reduce the jaggery.

INGREDIENTS

• 1 cup blueberries, rinsed

• 1 cup cut-cup strawberries

• 1/2 cup almond flour or regular flour

• 1/2 cup oats

• 1 tsp cinnamon

• 1 tsp cardamom

• 1/4 cup melted coconut oil (or ghee!)

• 1/8 cup jaggery

DIRECTIONS

1. Preheat oven to 350 degrees. In a small/medium glass baking dish - add fruit and mix up.

2. In a mixing bowl, add flour, oats, spiced and jaggery. Combine and then add the melted coconut oil. Stir well to combine. Sprinkle over the fruit.

3. Place in the oven for 40 - 45 minutes until golden brown on top. Enjoy!

[1] https://artoflivingretreatcenter.org/blog/berry-bowl/

[2] https://www.healthline.com/nutrition/11-reasons-to-eat-berries#TOC_TITLE_HDR_13

Curried Sweet Potato Soup

Curried sweet potato soup

SERVES 4

I love this quick and simple soup! Many clients mention how soup in the summer can be a challenge. This soup is nice room temp or barely warm, too. It has a super refreshing taste and is so satisfying!

DOSHAS

Vata - Good for vata.

Pitta - Good for pitta.

Kapha - Can add more curry powder to lighten the sweet potato.

INGREDIENTS

• 1/2 cup red lentils, rinsed then soaked for 15 - 30 minutes

• 1 tbsp ghee

• 1/2 onion, diced

• 1 tsp curry powder

• 1 tsp coriander powder

• 1 tsp salt

• 1 large sweet potato or 3 small potatoes, peeled and chopped into rounds

• 4 cups water

DIRECTIONS

Instant Pot Method

1. On saute function, add ghee and onion. Begin cooking onion and stir. Add curry powder, coriander and salt. Continue to stir and cook until onions begin to soften. Add drained lentils and stir to coat. Add sweet potatoes and water. Place the top on the InstantPot and set to Pressure cook on high for 8 minutes.

2. Let rest for 5-10 minutes before depressurizing. Either use an immersion blender to puree the soup or put into a blender. Taste for salt and adjust as needed.

3. Can add a little bit of yogurt or some cilantro on top. Enjoy!

Stovetop Method

1. In a large saucepan over medium heat saute ghee and onion. Add curry powder, coriander and salt. Continue to stir and cook until onions begin to soften. Add drained lentils and stir to coat. Add sweet potatoes and water. Bring to a boil and cook for 15 minutes.

2. Either use an immersion blender to puree the soup or put into a blender. Taste for salt and adjust as needed.

3. Can add a little bit of yogurt or some cilantro on top. Enjoy!

Beets with Basil

Beets with basil

SERVES 2-3

Beets contain vitamin A, vitamin C, folate, magnesium, phosphorous and lower amounts of the following: calcium, iron, thiamine, ribflavin, vitamin B6, copper and selenium. [1]

They are really good for liver and blood health. They have been shown to reduce blood pressure and diabetes and support digestion. [1]

DOSHAS

Vata - Good for vata. Can add goat cheese.

Pitta - Good for pitta. Can add goat cheese.

Kapha - Good for kapha in moderation. Can add fresh ginger to support digestion.

INGREDIENTS

• 2 smaller beets or 1 large beet

• Drizzle of olive oil

• Half lime

• Salt and pepper to taste

• 3 leaves of fresh basil

DIRECTIONS

1. Cook the beets. Either A) on the stove. Put a suacepan with 4 cups of water on the stove and bring to a boil. In the meantime, use a peeler to peel the beet and then chop into bite size pieces. Add to the boiling water and boil for 6-8 minutes or until soft when tested with a knife or a fork. B) Roast in the oven. Preheat oven to 350 degrees. Rinse/scrub the beet, chop the ends off and wrap in foil. You can drizzle a little bit of oil and then close the foil. Add to the oven and let bake for one hour or until soft when tested with a knife. Once cooked, gently remove the skin and chop into bite size pieces.

2. Add cooked beet into a mixing bowl. Drizzle olive oil and squeeze lime on top. Salt and pepper to taste. Garnish with chopped basil. Enjoy!

[1] https://www.medicalnewstoday.com/articles/277432

Ayurvedic Pancakes

Ayurvedic Pancakes

SERVES 2-3

These were so fun to make and I love these for celebratory breakfasts that are quick and easy to make. You could pair with either scrambled eggs OR stewed and spiced fruit for a nice complete breakfast.

This is great for balancing vata or times of high stress - especially with the grounding and calming ingredients like the wheat, egg and ghee.

DOSHAS

Vata - Add ghee on top as well as spices.

Pitta - Good for pitta. Opt for cardamom.

Kapha - Could try a chickpea flour vs. wheat flour as wheat can be heavier to digest

INGREDIENTS

• 1 cup flour (I like Einkorn flour)

• 1/8 cup loose jaggery

• 2 tsps baking powder

• 1/4 tsp salt

• 1/2 tsp cinnamon or cardamom (optional)

• 3/4 cup water or almond milk

• 1/8 cup ghee

• 1 tsp vanilla

• 2 eggs

DIRECTIONS

1. Combine flour, sugar, baking powder and salt in a large bowl. Stir. Make a well in the flour and add water (or almond milk), ghee, vanilla and egg.

2. Whisk wet ingredients first then gently fold in the dry ingredients. Mix together until smooth.

3. Heat skillet over medium-low heat. Add ghee to the pan and melt. Ladle one spoonful into the pan and let cook until bubbles begin to appear. Check to see that the underside is golden then flip. Cook on the 2nd side for a few minutes. Check for the 2nd side to be golden brown then it is done. Remove from the skillet and continue cooking the remaining batter. You may be able to cook multiple in the skillet. Add more ghee as needed to cook.

4. Optional toppings: more ghee, spices (cinnamon or cardamom), maple syrup, coconut, etc.