Author: Ann

Ann Wagoner is a Certified Ayurvedic Practitioner, RYT, MA.
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Mung Bean Soup (Sprouted)

Sprouted Mung Bean Soup
Sprouted Mung Bean Soup is a warming fall soup.

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Fall, Spring

This mung bean soup is made with sprouted mung beans which increases their digestibility.  Soak a cup of whole mung beans overnight, and then drain in the morning. Continue rinsing twice a day until the beans sprout — 2 to 3 days. This will decrease their cooking time by half and be easier for Vata to digest. This soup is full of protein, and vitamin C and B. Add seasonal, local fall vegetables for a delightful and warming dish. Enjoy with fresh hot bread. Yum!

Ingredients:

  • 2-3 cups sprouted mung (1 cup unsprouted)
  • 4 cups water
  • pinch of hing
  • 1 onion
  • 1 medium carrot
  • 1 diced green pepper
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 3/4 t salt
  • 1 T apple cider vinegar
  • 4 T olive oil

Directions:

  1. Rinse beans, add water and cook with hing and ginger for 10 minutes
  2. Blend half, add vegetables and cook for 5-10 more minutes
  3. Add the rest of ingredients and serve!

Serves: 6

Preparation time: 20 minutes (after sprouting)

For Individual Doshas:

Vata: Top with roasted garlic in olive oil

Pitta:  Add fresh cilantro

Kapha:  Top with black pepper

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Cilantro Chutney

Cilantro Chutney
Cilantro Chutney

Vata: Decreases

Pitta: Decreases

Kapha: Decreases

Season: Fall, Spring

Cilantro Chutney can be added to your Kitchari for a bit more spice and flavor. It can also be made with parsley for more of a kidney cleanse, or diuretic.  This simple chutney can be served with curries, rice and dahl. It can also be used on sandwiches. In the fall, this is a great way to enjoy all the fresh cilantro!

Ingredients:

  • 1 bunch cilantro (fresh coriander)
  • 2 cloves garlic
  • 1/4 t minced ginger
  • 1/2 t salt
  • juice of 1/2 lemon or lime
  • 1/2 green chili, no seeds
  • 2-3 T water
  • 1/2 cup dry coconut
  • 2 t maple syrup

Directions:

  1. Wash cilantro, take out larger stems
  2. Blend with garlic, ginger, salt, lemon, pepper,
  3. Add the rest of ingredients and water as needed to make a paste

Serves: 6

Preparation time: 5-10 minutes

For Individual Doshas:

Vata: Prefer lemon to lime

Pitta:  Omit garlic

Kapha:  Add 1/4 t black pepper

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Zucchini Twirls

Appetizer with zucchini
Gluten free appetizer

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Early Fall

These zucchini roll-ups are a wonderful gluten-free appetizer for fall. Roasted zucchini and goat cheese makes a tasty combination. Tofutti or other tofu-alternative cheese can also be used. The goat cheese is nourishing for the cooler weather and the roasted zucchini helps to reduce the last of Pitta left from summer.  It’s an easy and fast dish, that can also be prepared ahead of time. Vatas often have an easier time with goat than cow milk (and cheese.) Celebrate your fall harvest in style!

Ingredients:

  • 2 zucchini sliced lengthwise
  • 1 t basil
  • 1 T oil
  • Salt and pepper to taste
  • 8 oz chevre, or other goat or soft cheese

Directions:

  1. Slice zucchini lengthwise
  2. Roast on an oiled pan at 350*F for 10-20 minutes or sautee over medium heat
  3. Turn the zucchini slices over and roast on the other side until soft
  4. Add salt, basil and pepper to taste
  5. Cool and add 1 t cheve to each slice and roll up
  6. Arrange on a serving dish

Serves: 6 (as an appetizer)

Preparation time: 20-30 minutes

For Individual Doshas:

Vata: Add half an olive inside each roll (or a piece of sun dried tomato)

Pitta:  Try a soft cow cheese

Kapha:  Add a dash of cayenne

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Cucumber Dill Raita

Enjoy cooling cucumber in summer!

Vata: Neutral

Pitta: Decreases

Kapha: Increases

Season: Summer

This cooling summer side dish is a great accompaniment to curries and warming main dishes. Serve with rice, beans and vegetables  for a nutritious dinner. The yogurt has much needed probiotics for summer. If you make your own yogurt, it will be delicious. Soy, goat or coconut yogurt can be substituted. Also, carrots, beets, spinach or tomatoes can be substituted for cucumber for a wonderful color variation.

Salad Ingredients:

  • 2 fresh medium cucumbers (more if using small ones)
  • 2 T fresh dill or 1 t dried, chopped
  • 3 T oil or ghee
  • ½ t black mustard seeds
  • ½ t cumin seeds
  • 1 pinch hing
  • Handful cilantro leaves, chopped
  • 1 pinch cayenne
  • ½ cup plain yogurt

Directions:

  1. Peel and grate cucumbers. Set aside.
  2. Heat mustard seeds in oil until they pop
  3. Add cumin, hing, cilantro, cayenne
  4. Remove from heat
  5. Toss yogurt, cucumber, dill and spices

Serves: 4 (as a side dish)

Preparation time: 10 minutes (not including chill time)

For Individual Doshas:

Vata: Add a pinch of salt

Pitta:  Add 4 curry leaves

Kapha:  Only eat rarely on hot days in summer

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Berry Salad

Salad with blueberries
Fresh summer berry salad

Vata: Neutral

Pitta: Decreases

Kapha: Decreases

Season: Summer

Sprinkle seasonal berries over your summer salad for a sweet and tasty delight that calms Pitta.  The combination of sweet blueberries and marion blackberries with local hazelnuts is a favorite. Serve over butter lettuce, red leaf, or other summer variety. I used a lemon dill dressing for the photo, but the zucchini herb dressing below would be more cooling for PItta. Here in the northwest our tomatoes are still green, but we have lots of berries.

Salad Ingredients:

  • 1 head lettuce
  • 1/2 cup fresh peas, shelled
  • 2 small yellow summer squash boiled, cubed and chilled
  • 1/3 cup hazelnuts
  • 1 pint fresh berries

Dressing Ingredients:

  • 1 small zucchini
  • 2 T lime juice
  • 2 T olive oil
  • Basil, thyme, tarragon, chervil, salt, pepper or other herbs to taste

Directions:

1. Wash and tear salad and greens

2. Add rest of vegetables and nuts

3. Blend dressing; toss salad

4. Toss on a handful of berries

Serves: 6

Preparation time: 15 minutes

For Individual Doshas:

Vata: Add boiled, cubed and chilled potatoes

Pitta: Add a protein item on top

Kapha:  Add fresh radishes for heat

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Cherry Rhubarb Tart

Cherry Rhubarb Tart
Cherry Rhubarb TartVata: Neutral

Pitta: Decreases

Kapha: Neutral

Season: Summer

This Cherry Rhubarb Tart is a great dessert for the change of season from Spring to Summer (Ritusandhi). The combination of sweet cherries and tart rhubarb is a delicious blend. Since the fruit is cooked, it will be balancing for Vata too. Rhubarb can be a cleanser for Spring, and cherries are balancing for Summer. If you need to make a dessert for a July 4th picnic, try this healthy alternative to canned cherry filling. This recipe is also gluten free with very low raw sugar. Enjoy!

Filling Ingredients:

  • 1 cup chopped rhubarb
  • 2 cups pitted cherries
  • ½ cup sucanat
  • 2 T tapioca flour
  • 1 T cornstarch
  • 1 t vanilla
  • 1 T butter

Crust Ingredients:

  • 1/2 cup rice flour
  • 1/2 cup garbanzo flour
  • 1 cup tapioca flour
  • 2 teaspoons xanthan gum
  • 3/4 t salt
  • 1/2 cup cold butter
  • 4 t milk (dairy or coconut)

Directions:

1. Mix crust ingredients and pat into pie plate

2. Stir together filling ingredients and put in shell

3. Bake at 350* for 45 minutes

Serves: 6-8

Preparation time: 15 minutes before baking

For Individual Doshas:

Vata: Use a brown rice flour and ground almonds in the crust

Pitta: Top with whipped cream

Kapha:  Reduce sweetener to 1/4 cup

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Buckwheat and Fruit Breakfast Parfait

Buckwheat groat parfaitBreakfast of Buckwheat Groat Parfait

Vata: Neutral

Pitta: Neutral

Kapha: Decreases

Season: Spring

This buckwheat groat parfait is a perfect way to start a late Spring day. Just soak buckwheat groats overnight and rinse and enjoy in the morning with whatever fruit is in season–grapes, berries, apples or pears. To make this most Kapha balancing, use a skim cottage cheese blended in the food processor with only a drizzle of honey. If you prefer a raw, vegan breakfast, use cashew cream. Any nut can be slightly Kapha increasing, so it’s a juggling act between dairy and nuts. Cashews can also be Pitta increasing. But since this is a chilled breakfast, I think the overall effect of increasing Pitta is minimized. Buckwheat can also be heating for Pitta. So this breakfast is best served at the tail end of spring, on a cold morning when the weather will warm up during the day. The buckwheat reduces Kapha, the cashew cream instead of dairy can be beneficial in the spring and the cardamon and cinnamon are warming spices for the room temperature parfait. This can also be served chilled as a non-dairy dessert. Raw apples or pears will reduce Vata, and are often very affordable in the Spring when growers are trying to sell the rest of their winter produce. Some people think the buckwheat groats can be soaked for as little as one hour before eating. So you can experiment and see what works best for your system. Topping this parfait with a thread of saffron will bring a smile to your face and build ojas throughout the day.

Ingredients:

  • 1 cup dry buckwheat groats
  • 2/3  cup raw cashews
  • 1/4 cup water
  • 1 T honey
  • 3 apples or pears, de-seeded and chopped finely (or 2 cups other fruit)
  • Optional coconut flakes, dried cranberry or cherry or saffron thread for topping
  • 1 t cinnamon
  • 1 t cardamon

Directions:

1. Soak buckwheat groats overnight.

2. Drain and rinse in the morning.

3. Add warm water to cashews until they are covered and soak overnight or for at least 15 minutes. Blend nuts with sweetener and cardamon, adding soak water for desired consistency.

4. Pare and chop apple and sprinkle with cinnamon

5. Layer cashew cream, then greats, then fruit and repeat until you reach the top of the parfait glass.

6. Top with coconut flakes, a cherry or  cranberry, and a thread of saffron and enjoy!

Serves: 4-5

Preparation time: 10 minutes after soaking

For Individual Doshas:

Vata: Replace honey with maple syrup.

Pitta: Try with coconut cream instead of cashew cream. Replace groats with granola. Top with sliced almonds.

Kapha:  Replace cashew cream with 1 cup blended skim cottage cheese

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Apple Chutney Charoset

An Apple a Day keeps the Doctor Away
An apple a day keeps the doctor away
Vata: Decreases

Pitta: Neutral

Kapha: Decreases

Season: Spring

This apple chutney can be served for Passover or with any meal. Substitute other fruit for apples to make other fresh fruit chutneys. If you add cinnamon, substitute walnuts for coconut and Manischewitz (sweet red wine) for spicy oil, you’ll have a traditional Charoset for Passover. For a Sephardic Charoset add raisins, dates, figs and sesame seeds. Many cultures have spring rituals, like Lent, where fasting and cleansing allow the body to purge winter toxins in readiness for Spring and new healthy growth. In the Pacific Northwest, our spring comes early and Ayurvedic Apple Chutney variations can be enjoyed on warm, wet days (after some cold ones). For someone with high Vata and constipation, a raw apple is cleansing. If you have the opposite issue (diarrhea), then by all means cook your apples and enjoy fresh applesauce. Make the choices that are best for you. An apple a day keeps the doctor away!

Ingredients:

  • 3 cored, finely chopped raw apples (peeled if not organic)
  • 1/4 t salt (omit for Charoset)
  • 1 t honey or other sweetener (more for Charoset)
  • 1 cup coconut flakes (or toasted chopped walnuts)
  • 3 T spicy oil (OR Manishewitz and cinnamon)

Directions:

1. Mix ingredients of choice.

2. Adjust salt/honey to taste.

3. To make Spicy Oil, heat 3 T vegetable (canola) oil in a pan with 1 t mustard seeds. When seeds pop,  add 1/2 t cumin seeds, 1/2 t  turmeric and a pinch of hing. Remove from heat. DO NOT COMBINE SPICY OIL AND MANISHEWITZ.

Serves: 6

Preparation time: 10 minutes

For Individual Doshas:

Vata: Sprinkle with sesame or chia seeds.

Pitta: Replace mustard seeds with coriander seeds.

Kapha:  Add a dash of cayenne.

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Lemon Pepper Salad Dressing

Spring Salad with rasishes.

Vata: Neutral

Pitta: Neutral

Kapha: Decreases

Season: Spring

This  salad dressing goes well with bitter and astringent greens and a handful of live sprouts. Be sure to moderate this recipe in the summer, as the pungent flavors may be too strong (garlic, ginger and black pepper). For a more centering (sattvic) dressing, omit the garlic and chives. When this is served over tender bitter greens (baby arugula, sprouts, dandelion greens and watercress) it can taste like a caesar dressing. (This recipe is adapted from Mira Murphy’s “Vegan Caesar Dressing.”) Salads for lunch can be extremely beneficial during the Spring (Kapha) season. Many people like juicing in the Spring, and this is an alternative way to have your juice―so you chew it. Pair this salad with unsweetened cranberry juice or a shot of fresh wheat grass juice and a wedge of orange. Your anti-oxidants will increase to help cleanse the auto-toxins (ama) of winter. Instead of using a fermented vinegar, the sour in this dressing comes from lemon which has a heating energy (virya) and a sweet post-digestive (vipaka) effect on the body (alkaline pH). In small quantities, “sour increases secretions and eliminates excess Kapha. It is refreshing, it energizes the body, nourishes the heart and enlivens the mind” (Dr. Vasant Lad). Let food be your medicine!

Ingredients:

  • 1/2 cup water
  • 1/2 cup olive oil
  • 1/4 cup flaxseed oil
  • 1/3 cup lemon juice
  • 1 T black pepper
  • 1 inch peeled fresh ginger (chopped)
  • 1 T tahini
  • 1 T miso (or add more tahini if you don’t have miso)
  • 2 T Bragg’s liquid amino (or tamari or 1/2 t rock salt)
  • 1 T honey
  • 1 T Kelp or Dulse flakes
  • Optional: 1 – 2 T chopped chives, 2 cloves garlic

Directions:

1. Mix all ingredients in a food processor or blender

2. Adjust pepper, salt and lemon to taste

3. Serve over bitter greens, radish, chopped carrots and celery

Serves: 8

Preparation time: 10 minutes

For Individual Doshas:

Vata: Sprinkle with sesame seeds or chia seeds.

Pitta: Add dill.

Kapha:  Add a dash of cayenne and reduce salt.

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UnChicken Tikka Masala

Tikki UnChicken Masala
Enjoy UnChicken Tikki Masala

Vata: Decreases

Pitta: Neutral

Kapha: Neutral

Season: Winter

This vegetarian unChicken Tikka Masala is a healthy choice for late winter. Warming the belly on cold winter days, this meal is filled with healing spices for nourishment and warming. Protein is grounding for Vata, and Chicken can be substituted for unChicken in this recipe. Lowfat milk, almond milk, goat milk, hemp milk or coconut milk can be substituted for cream. As we approach the Spring equinox, be sure to start introducing Kapha balancing spices and veggies, which includes stalks and bitters. This dish is can be served over a bed of rice. For more Kapha balancing, reduce the sauce and serve the unChicken over a salad or steamed greens. You can get Tikka Masala powder from a local Indian grocer or online.

Ingredients:

  • 16 oz unChicken or chopped Quorn roast (about 2 cups) cut in cubes
  • 4 T Tikka powder
  • 4 T plain, organic yogurt
  • 2 T vegetable oil or ghee
  • 1 onion
  • 3 cloves minced garlic
  • 1 inch fresh grated ginger
  • 1 T tomato paste
  • 1 T ground, toasted almonds
  • 1 cup water
  • 3 T ghee or butter, melted; or vegetable oil
  • 1/4 cup cream (or nut milk)
  • 1 T lemon juice
  • Fresh cilantro or cumin seeds to garnish
  • Salt, Pepper, Cayenne (fresh chili peppers) to taste

Directions:

1. MIx unChicken, 2 T tikka powder and yogurt in a bowl. Set aside.

2. Heat oil, fry the onion, garlic and ginger for 5 min. Add tomato paste, almonds, water and 2 T tikki powder and simmer for 10 minutes.

3. Skewer unChicken with kebab  sticks, baste with butter and broil for 10 minutes under a medium broiler.

4. Puree the Tikka sauce in a food processor, add cream and lemon juice.

5. Removed broiled unChicken from oven, remove from skewers, toss with Tikka sauce and serve!

Serves: 8

Preparation time: 25 minutes

For Individual Doshas:

Vata: Garnish with toasted Cumin seeds. Serve with rice.

Pitta: Garnish with fresh yogurt. Serve with naan.

Kapha:  Garnish with fresh cilantro. Serve with a salad.