Ayurveda Cleanse: Smoothie Recipe

In honor of St. Patrick’s day  here’s what I’m drinking, and recommending to clients this week, to lighten up and clean up for Spring.  This recipe fits the bill for Kapha types who can tend to feel a little heavy and bogged down with the moisture and cool temps during Spring.

This recipe also fits the bill for a total body cleanse…packed with nutrients and fiber that cleanses the digestive tract and supports  the kidneys to remove toxins.

Note:  I recommend a Vitamix or Blendtec blender for best results.  Blenders with less power don’t allow for a smooth texture and complete pulverization of whole foods to release the enzymes and nutrients.

Green Tingler Smoothie

2 fresh oranges, skin removed

1-2 stalks celery, to taste preference.

1 ripe pear

1 handful spinach, (or other leafy green you like)

1 ripe banana

1 tsp Spirulina powder

1/2 to 1 inch piece of fresh Ginger, ( to taste, more for vata and kapha types).

water, to desired consistency

Blend all ingredients in the blender until smooth.  You can play with the amounts until you find the perfect combination for your taste and body constitution.  ENJOY !

** Vata and Pitta types can add a few fresh dates to sweeten if desired.  Kapha types may add a bit of raw honey if desired but the fruit adds a nice sweet taste.

According to Ayurveda, Spring (kapha season) is the time to start incorporating more fresh greens and raw vegetables into our daily meal plans.  But if your digestive fire (agni) is low, you’re a vata type, or have had increased stress…….you may have difficulty digesting and assimilating these types of foods.  Raw foods do pack a powerhouse of enzymes and nutrients, but they also require a good strong digestive fire to break them down.

So how can you increase your greens and aide your digestion at the same time?  This recipe fits the bill!  Loaded with lots of digestive spices, and made into a soup, the vegetables are easy to digest because the blender has already broken them down into an easy to digest form, but also retains the nutrients.

And, it tastes delicious……isn’t that why we love to eat?  We love to stimulate our senses and taste buds!

Green Curry Soup

Servings: Two
Ingredients:
1 1/2 cups filtered or spring water

1 cup tightly packed chopped spinach

1 cup chopped broccoli stalks

1/2 cup chopped leeks

1 avocado

1 carrot

4 – 6 soaked sundried tomatoes

1 clove garlic

1 tbsp miso paste

1 tsp himalayan or celtic sea salt

1 tbsp coconut oil

1 tbsp cumin

2 tsp tumeric

1 tbsp tamari or nama shoyu

1/2 – 1 tsp cayenne pepper

Preparation:
Blend the water, spinach, broccoli and leeks in a blender until smooth.  (I recommend a Vita-mix blender, for the best textured soup.  Visit: https://secure.vitamix.com/acb/stores/4/?COUPON=06-004346&store=1 ).

Add the remaining ingredients and blend again until smooth. You can adjust the spices to taste.

This can be served chilled in the summer or in winter it’s nice to warm it up a little. If you are warming it on the stove, to preserve the enzymes, keep it on the lowest heat, stir constantly and make sure it doesn’t go over body temperature by dipping your finger in. It should be just warm, not steaming hot.

I like to garnish with a dab of organic plain yogurt or flaxseed oil and top with some crunchy kale chips.

Raw sauces and dressings are a great way to add flavor to your meals and they are packed with vital nutrients and enzymes.  Just what we need to rev up our taste buds and meatbolism after a long winter.  These are some of my newest favorites.

Creamy Red Pepper Miso Dressing

This recipe is good for all dosha types and is appropriate to eat during all seasons.  It’s qualities are Sattvic. *

It is soothing, nurturing and tasty.  Perfect for vata/kapha season, depending  on the climate where you live.

This recipe comes from Ivy Blank, based on a dish made by Drs. Smita and Pankaj Narem of Bobay.   It is specifically designed to reduce ama (accumulated toxins) and rest the digestive tract during illness,
convalescence or rejuvenation therapy.  It is reprinted with permission from The Ayurvedic Cookbook by Amodea Morningstar with Urmila Desai.

The mung beens are cooling by nature, yet are warmed by the addition of ginger and spices.   Adjust the type of vegetables and amounts of spices to suit individual needs or conditions.

A stick of Kombu can be added to reduce gas and add trace minerals.

* -Vata, -Pitta, -Kapha (without garlic)
* -Vata, +Pitta, -Kapha (with garlic)

In a pressure cooker, put:
 2-3 cups sprouted mung beans
 3-4 cups water
NOTE: if you don’t have a pressure cooker you can use an electric steamer,
or steam/simmer on top of the stove.

Bring to pressure and cook about two minutes or cook the beans and water in a covered sauce pan until soft.
Blend the beans and cooking liquid in a blender.  Set aside.

In a stainless steel soup pot, warm:
1 1/2 Tbsps. ghee or olive oil

Add:
1-2 inches fresh ginger root, (1-2 Tbsps.) peeled and finely chopped
1-3 cloves garlic, minced (omit for high Pitta)
1/2 – 1 tsp. cumin seeds
1/2- 1 tsp turmeric  (I use freshly chopped)
1/2 tsp. freshly ground black pepper
2-3 bay leaves
1/8 tsp. each of fennel seeds, hing, cinnamon, and cardomom

Toss until coated and their aromas emerge.  Add to the spices and oil:
2-3 cups chopped vegetables ( broccoli, carrots, greens, sprouts, green beans
or asparagus work well).

Toss until coated.  Stir for two minutes then add:
4-6 cups additional water

Mix well.  Bring to a boil, then reduce heat and simmer covered until veggies are cooked.  Add pureed mung beans to soup pot.  Stir. Bring to a boil again.  Reduce heat and let soup simmer for 5 minutes.  Add: 1/2 tsp salt, or to taste.

Serve.    I enjoy mine with a little Bragg’s amino acids instead of salt, a squeeze of fresh lemon, and some fresh chopped cilantro as a garnish, to encorporate all the six tastes in onedelicious meal.

I have to admit I love beets, but for many years I couldn’t find something “tasteful” to do with the greens, other than steaming them or juicing them with other fruits and vegetables.  Since I am harvesting my own organic beets this year, I decided to find a nourishing seasonal recipe to put all the greens to better use.

But it also had to be Tridoshic, ( appropriate for all ayurvedic constitutions with very few adjustments) something simple, easy, quick and tasty….appealing to all.  This is it!  From Maduraham’s Eggless cooking……it is YUMMY!  It “fits the bill” on so many levels.  A little spice, a little protein, a good dose of cleansing and fiber-filled greens…… yet, it is warm, sweet, and comforting for the cooler days of September.  Depending on your dosha you can serve it with organic white basmati rice, (cooling in nature for Pitta), or brown rice, (warming in nature for Vata).  Kapha types will likely want to add a little more spice when serving and serve it with a small amount of barley or other Kapha friendly grain.

A FEW RECIPE NOTES:  The recipe calls for a pressure cooker but I gently steamed the greens until tender.  I used my vita-mix blender to grind a few dried chickpeas into flour and I also used it to blend/gring the dry ingredients and then added the yogurt.  It created a perfect consistency.

Beet Greens in Spicey Yogurt Sauce (Mor Kootu)

For Tempering:

3. Now grind together the coconut, cumin, chillies, besan. Add little water if required.

4. Mix this mixture with the yogurt and add enough water. This should be in the consistency of pancake batter or even thinner.

5. In a saucepan add the cooked greens, salt and yogurt sauce. Remove the pan from the stove after the first boil.

6. Add coconut oil in a small frying pan. Once it heats add mustard seeds and curry leaves. Once it splutters pour this in the kootu.

“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).

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!!

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!