“Summer” Teriyaki Noodles       
A light and cooling summer recipe using zucchini for the “noodles”, instead of pasta, you’ll love it!  It’s quick, easy and yummy.  If you haven’t tried any living, raw food recipes, this is a great one to start with.  It’s the perfect blend of flavors and nutrients to keep you cool this summer, but well fueled for fun and activity.  Hemp seeds are a wonderful source of protein.

Serves 4

3 Tablespoons hemp oil
2 Tablespoons red wine
2 teaspoons tamari, (or soy sauce)
2 Tablespoons miso
2 Tablespoons raw agave nectar
1 Tablespoon fresh ginger, grated
1/4 cup hemp seeds
3 zucchinis
2 red bell peppers

In a small bowl, whisk together the hemp oil,
wine, tamari, miso, agave nectar, and ginger
until well blended.  Stir in 2 tablespoons
hemp seeds.

Using a japanese spiraler, mandolin slicer,
or vegetable peeler, make fettucini-style
noodles out of the zucchini.  In a large bowl,
add noodles and red pepper, pour on dressing,
toss gently.

Sprinkle with remaining hemp seeds and serve.

(Teriyaki not your thing?  you can
get creative, make up your own sauce
ideas to top the zucchini noodles.
I like fresh tomatoes, basil,
garlic and olive oil).

Let me help you on your Ayurvedic eating adventure……it’s much simpler than it seems.  Here is a well balanced tridoshic recipe……make it as a smoothie, a fruit bowl, or a chilled soup.  You can change the spices to make it “dosha-friendly”, Pitta types can add ice in the blender, Vata and Kapha types will probably enjoy at room temp, unless the heat is on where you live.  Want to get your kids to eat it?  Pop it in the dehydrator and Voila! Fruit Leather.

Cardamom Plum Delight

Makes about 2 cups

Ingredients: 

4 plums
1 banana
sprinkle cardamom
sprinkle allspice
dash sea-salt, (opt)
sprinkle almonds, or nut of choice

Preparation: 

Puree plums and banana in food processor until liquefied (if you want it thicker, add another half or whole banana). Sprinkle a very light bit of cardamom over the top, then a bit of allspice, then salt, if desired. Pulse briefly to combine. Taste and adjust, if necessary.

The almonds complement the plum perfectly, adding good fats and a little protein!  Cardamom aides digestion relieving acidity and gas, and bloating.

SInce we’re in the middle of Kapha season now
I thought it best to throw in a Kapha treat. 
This is always a favorite “raw” recipes.

If you aren’t familiar with raw/living foods,
no worry….it’s not as scary as it sounds.
It means the foods are LIVE with enzymes
because they haven’t been destroyed by heat.
(more on the benefits of enzymes coming soon).

Many raw foods are made in a dehydrator,
but if you don’t have one you can use your
oven on the lowest possible temperature.

Raw foods are not to be heated above
104-110 degrees in order to keep the
enzymes alive.  Put your oven on the
lowest possible setting and leave the door open 
a notch to circulate air flow.

The oats and agave nectar make this a perfect
choice for Kapha types.  The coconut adds
good fats, and the cacoa powder
and nibs are loaded with
antioxidants.  All in all, a healthy treat.
The oats and cacoa are both good for your
heart and lower cholesterol.

ENJOY!
INGREDIENTS:

1 1/2 cup raw, rolled oats
1/4 cup agave nectar

1/2 coconut cream, (or I use light coconut milk)
1/2 cup coconut flakes
1/4 raw cacoa powder
1/4 cacoa nibs
1 tbsp vanilla extract.
PREPARATION
Mix all the ingredients together.  You can adjust
the amounts to your own likes, there’s no right
or wrong with this, you can hardly make a mistake!

Scoop mounds, about a tablespoon,
onto dehydrator trays, flatten to desired cookie
shape with spoon or fingers. Dehydrate to
desired consistency,
or if using an oven, scoop onto
cookie sheets lined with parchment paper.

The longer the drying process the crunchier
they’ll be, if you like a chewy cookie
add more liquid and dehydrate for less time.

Spring can be a challenging season for anyone that suffers from allergies or hayfever. This was really true when I lived in Austin.  Many there lived in misery because of allergies to the Cedarwood Trees.  (they all wanted the trees cut down, I wanted Gary o come from Young Living and tap them for essential oils).

In Ayurveda, Spring is Kapha season, and kaphas tend to swing out of balance with excess moisture, allergies, and asthma.  Food choices can restore harmony and balance to the body.  This recipe combines ingredients that heal and support the immune system.

Miso is an enzyme rich, fermented  food that helps to boost the immune system with good bacteria, combating infection and removing toxins from the body.  Garlic is well known for it’s antiviral and antibacterial benefits making it an all natural super food.  Apple Cider Vinegar  is also rich in enzymes and can assist in reducing inflammation in the body, helping to calm allergies and sinus passages.

This is a simple, quick, and easy recipe, great on vegetables as well as salads.  You can adjust the ingredients to make it thicker or thinner.  Use it as a spread to add flavor to a wrap or sandwich, the possibilities are endless.

Depending on your dosha (mind/body type) you can add various herbs to promote healing of your health conditions.   For spring I recommended fresh grated Tumeric root, pepper.  (Kapha types should avoid salt as it will cause more moisture in the body).  Most Vata types can manage salt just fine.  For a sweeter version add a little Agave nectar.

this is a “raw” living foods recipe………who knew?   So simple to add raw foods to your daily meals.

Keep a fresh batch in your fridge and enjoy the outdoors this spring.

Garlic Miso Salad Dressing

Here’s a healthy, fun, budget conscious recipe
for the whole family.

Kale recipes aren’t normally on the top
of most parents lists when they’re looking
for vegetables the kids will like.

But I urge you to try this crispy kale.
It is really extraordinary.
The kale is roasted, not fried,
it becomes crispy and salty,
almost like potato chips.

This kale recipe is incredibly healthy, too.
It boasts a whopping 309% of the recommended
daily allowance of vitamin A, 201% vitamin C,
14% calcium, 10% iron, 3 grams of protein,
2 grams of fiber, and it only has 112 calories
and 1 gram of saturated fat per serving!
Ingredients:

6-8 cups chopped fresh kale, hard stems removed
2 Tbsp. olive oil
1 tsp. apple cider vinegar
1/2 tsp. kosher salt or sea salt

Preparation:

Place a rack on the lowest shelf of your oven.
Preheat oven to 350 degrees F.

Spread kale out on a sturdy baking sheet.
Drizzle with olive oil and apple cider vinegar.
Toss to coat completely.

Place on the lowest rack of the oven
and bake for 10 minutes.

Remove from oven and stir so that kale
can get crispy all over.

Bake another 8 to 12 minutes or until
kale is crispy. It should be just lightly
browned and crispy to the touch.
If kale still bends, rather than crackles,
when you touch it, it isn’t done yet.
Return it to the oven. Turn down the heat
if it is getting too brown.
Continue cooking until crispy.
Remove from oven, and sprinkle with sea salt
and serve immediately.

This is the perfect Ayurveda recipe for this time of year, balancing for all dosha types.   Vata types can add more spices and seasoning to add more warmth, and this will allviate Kapha’s thendency for  the heavy qualities of mucous in the form of sniffles, allergies, colds, and sinus troubles.

The lentils  add a mild astringent quality to counter all the indulgent holiday sweets.  Ginger garlic, and cilantro will aid in boosting your immune system should you imbibe in too much “cheer”.

Abundant Peace, Prosperity and Love for All in 2009!
Indian Lentil Pilaf
Serves 6

1 cup brown lentils, rinsed and sorted
2 Tbs. canola oil
1 medium onion, finely chopped (about 1 1/3 cups)
2 large carrots, diced (about 2 cups)
1 cup basmati rice  (I use brown basmati in winter)
3 cloves garlic, minced (about 1 Tbs.)
1 Tbs. minced fresh ginger
1 1/2 tsp. garam masala
1 14.5-oz. can fire-roasted diced tomatoes
1 cup low-sodium vegetable broth
cilantro for garnish, optional
Ginger and garam masala, a traditional Indian spice blend,
give dish authentic flavor.
If you’re not a lentil lover,
try the recipe with 2 cups cooked chickpeas, but Vatas will need
to serve with a spoon of ghee.
 
Directions
1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven.
Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender.

Drain, reserving 3/4 cup cooking water, and transfer lentils to bowl.  I use more water when making with brown basmati rice.

2. Wipe out pot; heat oil over medium high.
Sauté onion in oil 4 minutes, or until just golden.
Add carrots and rice, and cook 3 minutes, or until rice is
toasted and fragrant, stirring constantly.
Add garlic, ginger and garam masala, and cook 1 minute more.  (Vata and Kapha types can add more garlic).

3. Stir in tomatoes, broth, reserved lentil cooking water and lentils,
and bring to a boil. Cover, reduce heat to low,
and cook 20 minutes, or until liquid is absorbed and rice is tender.
Season with salt and pepper. Remove from heat, cover, and let
stand 5 minutes.

Garnish with cilantro, if desired. Serve hot.

Yummy holiday treats can actually be good for you too!

When you add a generous “dose” of these common spices your treats can be considered medicinal.  ( Isn’t that what we all want to hear at this time of year?

But it’s true.  In Ayurveda this holiday falls in the middle of “vata” season.  We can easily balance the cold qualities by adding a little heat, in the form of Cayenne Pepper or Cinnamon. 

 These spices have numerous healing benefits that also make them good choices far beyond the holidays.

Cayenne pepper is an antibacterial that fights food poisoning and prevents cardiovascular disease and respiratory infections.  Mix a pinch of ground cayenne pepper with a tablespoon of honey, and take evrey hour at that first sign of cough or sore throat.  The honey soothes and coats your throat and also acts as an antibacterial.  This powerful combination will quickly kill the “bug” and soothe discomfort at the same time.

  Cayenne pepper has a numbing effect on the nerve endings in your throat, and will quickly “burn” up the mucous and congestion too.  Cayenne peppers numbing effect is the reason the pharmaceutical industry uses it in arthritis creams.  (Which is great if you are a “vata” constitution, but if you happen to be a “pitta” type, that pepper is actually making things worse by causing more inflammation and heat).

For general health benefits add a pinch of cayenne pepper to everyday favorites like guacamole, spinach dip,  or your favorite soup.

Cinnamon is an all around favorite for our taste buds but did you know it offers antimicrobial and antioxidant benefits?  Or that it is effetive at lowering insulin sensitivty as well as cholesterol and triglyceride levels? 

Add a half teaspoon twice a day to your meals and you can see signifaicant improvement.  Toss a whole cinnamon stick in your coffee pot before brewing for a nice gentle flavor and all the benefits of cinnamon.  Just take it out after 10 minutes so the taste doesn’t get too strong.  Or make a nice pot of tea or warm cider and spice it up with a cinnamon stick.

Healthy Holiday Nuts

To make a sweet treat using both cayenne pepper and cinnamon:  Add a 1/4 cup agave nectar to 1/2 cup fresh orange juice.  Add 1 tsp cinnamon, 1/2 tsp sea salt, and 1/2 to 1/4 tsp cayenne pepper.  Mix well.  Combine with 1 pound of your favorite nuts. Stir to coat.  Roast on a foil lined cookie sheet for 1 hour in a 250 degree oven.  Stir every 15 minutes to pevent sticking and burning.

These are  great healthy snack for winter and all those with a “vata” body/mind type (dosha).

Be Careful. they are addicting!!

Whenever my brother and his wife come for a visit I am reminded of the challenges that many people face when traveling.  One of them is trying to maintain good healthy nutrition while traveling.

It can be even tougher if you are an athlete, like my brother is.  He runs about 60 miles a week.  For years I have seen him stock up on Power Bars to meet his nutritional needs while on the run.

Being an advocate of whole, living and nutrient rich foods I finally approached this subject with him a few weeks ago.  While power bars can be “the lesser of all evils”, I have continued to wonder where is the life force in these foods.  They taste like chemicals to me, so artificial.  They are prepackaged, processed and full of preservatives.

Much of my health research has gone into the damaging long term effects that these factor can have in creating inflammation and aging in our bodies.  So I have had great incentive to create a simple, quick and easy recipe for an “On the Run” ,real food, power bar.

Not to worry, they taste great and there is a chocolate version.  They are loaded with foods high in antioxidants and anti-inflammatory properties to enhance  and sustain long term energy…….now that’s powerful.

I make up a batch, cut them in squares and throw them in the fridge or freezer.  They travel well and will fit in a purse or carry on bag. 

The Natural Health Maven “On the Run” Power Bar

1 cup dried figs

1/2 cup dates

1 cup chia seeds…(yes, Chia, like the Pet)  one of the most nutrient dense seeds on the planet!

1/2 cup hemp seeds

1/2 sesame seeds

water

optional: you can add some raw cacoa powder, and/or cayenne pepper for a little heat and spice….or put a few drops lemon, orange,or peppermint essential oil for all natural flavor variety.

Soak figs and dates in water until softened., about 1 hour.  Drain the fruits and process in a food  processor.  Slowly add the seeds an pulse to incorporate the mixture.  You can play with the amounts …if it’s too sticky add more seeds.

Press the mixture into a pan lined with plastic wrapand chill until firm, at least 1hour.  I sometimes toss them in the freezer if I’m in a hurry……Okay, most of the time.

Cut into squares and store in the fridge or freezer.  these don’t last long in my house so they are usually fine in the fridge.

So simple and so good……superior nutrition for any one on the run.

No doubt some of the recent economic events could take a toll on peoples health.

Here is Natural Health Maven’s solution to high gas prices at the pump and home heating fuel increases .

Most everyone has heard that stress can cause digestive troubles in the form of indigestion and, can even lead to ulcers and polyps.

So here is my natural health solution to increased stomach upset or gas. It offers more energy and immune boosting power that you just can’t get from Tums, Nexium, or Prilosec. Here is a recipe to put out the fire at the pump, the stomach pump that is.

“GAS GUZZLER” SMOOTHIE RECIPE

1/2 cup fresh apple juice
1 apple, peeled, cored, chopped
1/2 cup fresh papaya
1 handful chlorophyll rich greens or sprouts, (I like pea sprouts and parsley)
1/4 teaspoon crushed cumin seeds ( I grind all my seeds in the coffee mill)
1/4 teaspoon crushed fennel seeds
1/8 teaspoon crushed mustard seeds
1/4 teaspoon ground cinnamon

Combine all ingredients in a blender and process til smooth.
Enjoy!

Day 4 of our Ayurveda Seasonal cleanse……my breakfast this morning?

CARAMOM PEAR SMOOTHIE