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Poha, Sweet Potato and Green Beans
Poha, sweet potatos and green beans
SERVES 3-4
Poha is a wonderful option for a quick and filling meal when added with vegetables. Red rice poha is a good source of fiber and and has a lower glycemic index. It is rich in iron and vitamins A and C. [1] It is also a great source of magnesium. [1]
This is great paired with plain yogurt, a raita or even with scrambled or fried eggs.
DOSHAS
Vata - Good for vata.
Pitta - Good for pitta. Can add leafy greens.
Kapha - Can add some thai chili or jalapeno if desired.
INGREDIENTS
1 cup poha (I used am organic red rice poha - you can also use a white poha - both are flattened rices)
1 tbsp ghee
1/2 tsp cumin powder
1/2 tsp coriander power
1/2 tsp whole mustard seed
1/8 tsp ajwain seeds (optional)
Pinch hing (optional)
1 1/2 tsp salt
4 curry leaves, fresh or dried
1/2 onion, peel removed and diced
Small sweet potato or about 1 cup of sweet potato, peeled and diced
Handful green beans, ends removed and chopped into 1/4 inch pieces
Toppings
Fresh herbs (optional)
Squeeze of lime
DIRECTIONS
Begin poha soaking in purified water. Make sure there is at least 1-2 inches of water above the rice.
Put a large cast iron or saute pan on medium heat. Add ghee, spices and curry leaves. Cook, while stirring occasionally for about 1 - 2 minutes. While cooking, prepare onion.
Add onions and half of salt then stir to coat. Stir occasionally while the onion continues cooking. Peel and dice sweet potato then add and stir. Prepare the green beans then add and stir. Cook vegetables until tender for about 10 minutes.
Strain the poha and add to the pan. Add the remaining salt and stir. Cook for a few more minutes. Taste test and add salt as needed. Add optional toppings and enjoy!
Ayurvedic Fried Rice
AYurvedic Fried Rice
SERVES 3-4
I love to vary flavor profiles in our home meal rotation each week. I love this as a simple go-to that everyone loves! Fresh ginger is good year round. Garlic is best to have fall/winter/spring - avoided in the heat of summer and by high pitta types. I find this especially helpful this time of year for its antimicrobial and immune boosting properties. It is also so heating that it can help clear congestion.
DOSHAS
Vata - Good for vata.
Pitta - Can reduce/avoid garlic and sub in hing if desired.
Kapha - Can use red rice or quinoa for kapha.
INGREDIENTS
1.5 - 2.5 tbsps ghee (can sub coconut oil)
1 cup uncooked rice (rinsed and then cooked) or 3 cups cooked rice - you can use a variety of grains here (red or white rice or even quinoa!)
3 cloves garlic, chopped finely or pressed in garlic press
1/2 - 1 inch chunk of ginger, peeled and chopped finely
Liquid aminos, soy sauce or coconut aminos (coconut aminos for soy free option)
2 carrots, peeled and diced
2 celery stalks, ends removed, cut lengthwise down the middle and then chopped into small pieces
Handful of shitake mushrooms, diced into bite-sized pieces
Handful of green beans, cut into bite-sized pieces
3 eggs
Toppings
Cilantro, chopped finely
Scallions, chopped finely
Squeeze of lime
Avocado slices
DIRECTIONS
Begin cooking your chosen grain if uncooked. (Leftover rice is perfect for fried rice!)
Place a medium/large skillet on medium heat. Add 1 - 2 tbsp ghee and once melted, add garlic and ginger. Stir to coat in ghee and cook for 2 minutes. Add chopped vegetables, stir and continue cooking. Add a generous squeeze of liquid aminos (or substitute) and stir to coat vegetables.
While vegetables are cooking, break 3 eggs into a bowl. Beat the eggs until yolk and whites are combined. Heat another skillet on medium heat. Add 1.5 tsps ghee into the skillet then add the egg mixture. Scramble eggs in pan.
Once vegetables are cooked to your liking - about 10 minutes in total - then add rice. Stir to mix vegetables and rice. Then fold in scrambled eggs. Taste test and add liquid aminos as needed. Top with cilantro, scallions and lime. Enjoy!
Red Lentil + Rice Kitchari
Red Lentil + Rice Kitchari
SERVES 2-3
This is a quick and easy version of kitchari because a) using the Banyan Botanicals kitchari mix is super easy and b) red lentils cook up quickly!
DOSHAS
Vata - Good for vata.
Pitta - Good for pitta.
Kapha - Can use red rice for kapha.
INGREDIENTS
1 tbsp ghee
1 - 2 tbsps Banyan Botanicals kitchari spice mix
1/2 cup red lentils, rinsed (and soaked for a few minutes if possible(
1/2 cup basmati rice (or red rice), rinsed (and soaked for a few minutes if possible)
4 cups water
2-3 leaves of chard, rinsed then cut lengthwise then into small pieces
Toppings
Fresh herbs - I used dill
Squeeze of lime
Salt/pepper to taste
I also love to add a dollop of yogurt :)
DIRECTIONS
Use a medium saucepan and turn on medium heat. Add ghee and spices and cook for 1 -2 minutes. Add lentils and rice. Stir to coat. Add water then increase temperature to bring to a boil. Turn down to medium low and let simmer.
Once the lentils are mostly cooked, add the chard and/or any other vegetables you would like to add. Cook for about 15 - 20 minutes in total. Add more water if needed.
Add toppings and enjoy!
Easy Egg and Vegetable Burrito
Easy Egg and Vegetable Burrito
SERVES 2
I recently came upon this concept on a cooking show - Nadiya’s Time To Eat. I loved the simplicity and ease of preparation.
This burrito is one piece which makes it easy to take on the go, to reduce mess and for little ones. :) Also, I love the addition of vegetables for micronutrients. Feel free to use whatever you have on hand.
DOSHAS
Vata - Good for vata.
Pitta - Can use egg whites.
Kapha - Can additional black pepper.
INGREDIENTS
1 tbsp ghee
4 eggs
Few grinds or pinch of salt
Few grinds or pinch of pepper
1/2 - 1 tsp herbs - fresh or dried parsley or thyme
4 shitake mushrooms, sliced
Small handful of leafy greens
2 medium tortillas
DIRECTIONS
Turn medium size cast iron on medium heat. Crack and whisk eggs in a bowl. Add salt, pepper and herbs. Add ghee to pan and add half of egg mixture. Gently place mushrooms and a few greens on the wet egg then cover with tortilla. Press tortilla into the egg mixture.
Once eggs are cooked then flip the tortilla/egg. Gently brown the tortilla then take off of the stove and roll up.
Cut in half and enjoy!
Feel free to try different vegetables. Also, if you are using an uncooked tortilla, cook one side first - the side touches the egg.
Yellow Curry with Lentils
Yellow Curry with lentils
SERVES 3-4
I love this recipe as a go-to fall and winter option. I keep curry paste and coconut milk on hand as well as garlic, onion and ginger. If I plan to make and eat right away I prepare on the stove. If I plan to make earlier in the day and have ready to go for lunch or dinner then I make it in the InstantPot.
DOSHAS
Vata - Good for vata.
Pitta - Reduce/avoid garlic and onions as needed.
Kapha - Can additional additional black pepper.
INGREDIENTS
1 tbsp ghee
1 inch chunk of fresh ginger, peeled and minced
2 cloves of garlic, minced
1/2 onion, diced
1 heaping tbsp curry paste (I use Mekhala brand)
1 tsp cumin powder
1 tsp coriander powder
1/4 tsp turmeric powder
1/2 cup lentils, rinsed and soaked for 30 minutes
1 can coconut milk
2 carrots, peeled and sliced
1/4 cauliflower head, cut into bite-size pieces
2 baby bok choy, sliced thinly
1 1/2 tsp salt (or salt to taste)
Black pepper to taste
1/2 cup purified water
Toppings:
Cilantro or parley leaves
Lime
DIRECTIONS
In a large saucepan on medium low heat add ghee, ginger, garlic and onion. Cook for a few minutes and add in curry paste, cumin, coriander and turmeric. Cook for a few more minutes until fragrant. Add drained lentils and stir to coat. Add coconut milk and bring lentils to a boil.
Prep cauliflower then add. Prep carrots then add. Lastly, prepare the bok choy greens then add. Add more water as needed.
Cook until vegetables are tender and lentils are cooked — for about 15 minutes total.
Add toppings and enjoy!
If you are in a time pinch - add ghee, onions, garlic and ginger to InstantPot on saute function. Add other spices and cook for 2 -3 minutes. Add remaining ingredients and pressure cook for 7 minutes on high in Instant Pot. Add toppings then enjoy!