Author: Ann

Ann Wagoner is a Certified Ayurvedic Practitioner, RYT, MA.
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Split Pea Soup

Bowl of Split Pea Soup
Enjoy a warming bowl of spit pea soup.

Vata: Decreases

Pitta: Neutral

Kapha: Decreases

Season: Winter

This vegetarian split pea soup is a healthy choice for late winter. Warming the belly on cold winter days, this soup is filled with healing spices for flu prevention, respiratory health and cleansing. This soup has tridoshic qualities (benefitting all doshas in winter), but if you had it on a hot summer day, it would be overheating for Pitta. The green peas are an easily digestible legume for Vatas (the smaller the bean, the easier to digest), and the protein and the root vegetables are grounding for Vatas. But as we approach the Spring equinox, be sure to start introducing Kapha balancing spices and veggies, which includes stalks and bitters.

Ingredients:

  • 1 cup dry split green peas washed twice
  • 5 cups water or stock
  • 2 T vegetable oil or ghee
  • 1 onion
  • 3-5 cloves minced garlic
  • 1 large carrot
  • 2 root vegetables cubed (turnip, celeriac, etc.)
  • 1 small cabbage grated (optional)
  • 2 t mustard seeds
  • 2 t cumin seeds
  • 1 t coriander seeds
  • 1 t fennel seeds
  • 1 1/2 t turmeric
  • 2 t fresh ginger
  • 1 t Hing
  • 1 bay leaf
  • Salt, Petter, Cayenne (fresh chili peppers) to taste

Optional: dried parsley, thyme

Optional: Top with Avocado and fresh lemon juice

Directions:

1. Saute spice seeds in oil until mustard seeds pop, add turmeric, hing, ginger and bay leaf

2. Cook in the onion until translucent, then mix in the garlic

3. Add split green peas and water and simmer until soft (30 minutes)

4. Prepare the vegetables, add to the soup and cover until soft, adding water as needed

5. Top with avocado, and fresh lemon juice

Serves: 8

Preparation time: 45 minutes

For Individual Doshas:

Vata: Add more hing for gas prevention

Pitta: Omit chili/cayenne, reduce garlic and top with sour cream or yogurt

Kapha: Add 1 cup tomatoes


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Ayurvedic Chai (Tea)

Tea Pot of Chai
Brew Chai at home to balance your Dosha

Vata: Decreases

Pitta: Decreases

Kapha: Decreases

Season: Fall & Winter

This is a recipe modified from KP Khalsa and Michael Tierra’s book “The Way of Ayurvedic Herbs.” This balancing (Sattvic) tea can be made year round. Spices can be added or subtracted for individual Dosha or Seasonal needs. This recipe is for only one person, so multiply the ingredients by the number of cups (people) you’re serving.

Ingredients:

  • 3 cloves
  • 4 cardamom pods
  • 6 peppercorns
  • 1/2 stick cinnamon
  • 2 slices fresh ginger root
  • 10 oz. water

Directions:

  1. Peel and discard cardamon pods
  2. Grind spices lightly in spice grinder (except ginger).
  3. Add all spices to water. Simmer 10 minutes or more.
  4. Add 1/2 teaspoon tea (rooibos, green, black, assam, or mate) to soaked spices.
  5. Steep 3 minutes and drain.
  6. Add 1/2 cup milk (cow, goat, hemp, almond, rice, soy, coconut) and reheat.
  7. Add sweetener (honey, jaggery, xylitol, agave, sucanat, maple syrup, etc).

Serves: 1

Preparation time: 15 minutes

For Individual Doshas:

Vata: Use cow or goat milk. Add pippali, allspice, bay leaf, fennel and anise. Prefer a non-caffeinated tea. If honey is too drying, try jaggery.

Pitta: Reduce clove, pepper and ginger.  Add vanilla, nutmeg, fennel and saffron with cow or coconut milk. Sweeten with jaggery or maple syrup.

Kapha: Use a lighter milk from rice, almond, soy or hemp. Add allspice, star anise, cayenne and/or pippali. Add honey, xylitol or stevia for sweetness.

Spices can be pre-mixed, ground and stored in an airtight container. Then boil ½ teaspoon of herbs in water for 3 minutes before adding tea and milk.

Chai Kitchen Spices*

Allspice: promotes heat to stay warm

Anise: see Star Anise below

Bay Leaf: relieves gas, expectorant

Black Peppercorns: clears toxins & mucus

Cardamom: Freshen breath, improves digestion

Cinnamon: Improve circulation and digestion

Clove: increase digestive speed, clear lungs

Fennel: relieves gas and involuntary muscle spasms

Ginger: anti-inflammatory for arthritis

Milk: Calcium to strengthen bones

Nutmeg: restores the nervous system

Pepper: see Black Peppercorns

Pippali: Fed Ex for other spices

Saffron: purifies the blood, rejuvenates

Star Anise: relieves intestinal pain and distention

Your favorite mix (Masala) of spices: Brings bliss to mind, body and spirit

*These statements have not been evaluated by the FDA. Advice on chai is not intended to diagnose, treat, cure or prevent any disease. But these spices might balance your Dosha. If you go to www.pubmed.gov and search for things like “cinnamon and circulation” you can read the latest research on spices and healing.

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Pecan Pie

Pecan Piie
Yummy Pecan Pie

Vata: Decreases

Pitta: Decreases

Kapha: Increases+

Season: Fall & Winter

Pecan Pie is a staple in our household for Thanksgiving. Since we have so many Pittas (not me?), I use Maple Syrup instead of the traditional corn syrup. I am so suspicious of high-fructose corn syrup these days, and so disgusted with the corn lobby, that I haven’t bought corn syrup for decades. I know some of you Kaphas love the corn taste, so you can go ahead and treat yourself once during the holiday. True Vatas can try substituting rice syrup or agave. I also serve this with whip cream for Pittas and Vatas or a non-dairy soy or hemp whip for Kaphas.

Ingredients:

  • 1 cup pecan halves
  • 3 eggs
  • 1/2 cup sucanat or jaggery (or packed brown sugar)
  • 1 cup maple syrup
  • 1/3 cup melted butter
  • 1/2 t salt
  • 1 t vanilla extract
  • one pie crust

Directions:

  1. Bake pie crust at 400*F for 5 to 7 minutes
  2. Beat eggs, jaggery, butter, syrup, salt, vanilla
  3. Add pecans and pour in shell
  4. Bake at 375*F for 30-40 minutes

Serves: 8

Preparation time: 45 minutes

For Individual Doshas:

Vata: Use rice syrup, agave or molasses.

Pitta: Prefer maple syrup. Try an almond pie instead of pecan. Top with whip cream or coconut cream.

Kapha: Use a barley, rice or gluten-free crust. Omit the nuts and substitute 3 tablespoons bourbon for the vanilla. Ok, I’ve never made a Bourbon Pie, but maybe it will scare you Kaphas into just opting for a Pear instead of Pie.

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Cranberry Chutney

Cranberry Apple Chutney
Here’s a photo of the Cranberry Apple Chutney before it was devoured.

Vata: Decreases

Pitta: Neutral

Kapha: Neutral

Season: Fall

This mulled fruit compote turned into a chutney can be served with many holiday meals including Thanksgiving. This chutney  can also be paired with spicy dishes. Or serve on bread for an appetizer.

Ingredients:

  • 2 cups cranberries
  • 1 apple cored and cubed
  • 1 cup apple (or orange) juice
  • 2/3 cup jaggery or brown sugar
  • ¼ cup raisins or diced orange
  • 1/2 t freshly grated ginger or amchoor powder
  • ¼ t or pinch of  cinnamon, clove and allspice
  • pinch of salt

Directions:

  1. Boil cranberries and all for 8-10  minutes until cranberries pop.
  2. Lightly mash.
  3. Chill until fruit pectin has gelled or put in a mold.

Serves: 6

Preparation time: 15 minutes

For Individual Doshas:

Vata: Add 2 t grated orange zest. Add apples after cranberries are done to keep them crunchy.

Pitta: Add 1/4 cup coconut or a dash of nutmeg.

Kapha: Add spicy oil, onions and apple cider vinegar for a savory chutney.

 

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Kitchari

Kitchari with chutnety.
Enjoy Kitchari in any season for protein and balance.

Vata: decreases

Pitta: decreases

Kapha: decreases

Season: All

This simple recipe can be used year round. Additional spices and vegetables can be added as available and to taste. Salt, pepper and oil (ghee) can be added as well. Use all or some of the spices listed below.

Ingredients:

1 cup white basmati rice

1 cup yellow split mung dal

1 handful copped cilantro leaves

1 teaspoon turmeric

6 cups water

Optional:

1/2 to 2 teaspoons cumin powder

1/2 to 2 teaspoons coriander powder

1/2 to 2 teaspoons fennel powder

2 T chopped fresh parsley

1-2 t dry basil (or more fresh)

1-2 t grated fresh ginger

1-2 cloves garlic

1-2 T vegetable oil or ghee

1 bay leaf

2-3 cups chopped fresh vegetables

2 t mustard seeds

Salt and pepper to taste

Directions:

1. Wash and rinse beans and rice twice.

2. Saute mustards seeds until they pop. Add additional spices.

3. Add grains and water and simmer 25-30 minutes.

2. Add fresh vegetables and cilantro after 15-20 minutes.

4. Cook until tender. Add additional water and salt to create desired consistency and taste.

Serves: 8

Preparation time: 40 minutes

For Individual Doshas:

Vata: Add hing

Pitta: Top with ghee

Kapha: Add cayenne. Option to use brown rice and whole mung beans. Cook 50-60 minutes.

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Mesir Wat (Ethiopian Lentils)

Miser Wat or Amiser Wet
Lentil Wat is in the center

Vata: neutral (use black lentils)

Pitta: neutral (use common lentil)

Kapha: decreases (use red lentil)

Season: Early Fall & Spring

For Vata balancing choose black lentils, for Pitta choose common lentil, for Kapha use a red lentil. This recipe calls for tomatoes, which are more balancing for Kapha. To balance Vata and Pitta use peas instead.

Ingredients:

1 1/2 cups lentils (4 1/2 cups water)

2 T ghee or vegetable oil

Cardamom seeds from 2 pods crushed in mortar and pestle (or 1/4 t pre-ground)

1 teaspoon freshly ground cumin seeds

1/2 t freshly ground coriander (or 1/4 cup fresh cilantro, chopped)

1/2 teaspoon turmeric

1/4 t fenugreek seeds or powder

1/4 t cinnamon

dash  allspice

pinch nutmeg

pinch cloves

1 teaspoon to 1 tablespoon berberre (or cayenne and paprika)

1 cup finely chopped onion

2 cloves garlic

1 teaspoon freshly grated ginger

3 medium tomatoes (or peas)

1 tablespoon fresh basil (1 teaspoon dried)

Salt and pepper to taste

Optional:

1 cup  green peas or other vegetable

Directions:

1. Wash lentils twice and boil until tender, about half an hour.

2. Meanwhile heat ghee or oil in a large pot and roast seeds until they pop, add onions until translucent. Turn heat to low and add garlic, and the rest of the spice. Mix in tomatoes and simmer 5 to 10 minutes.

3. Add lentils to the spices and then cook another 5 minutes.

4. Serve with Injera bread or rice.

Serves: 8-10

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Wellesley Fudge Cake

Double layer Wellesley Fudge Cake
Sweeten the Pitta in you or around you with this chocolate cake dessert.

Vata: increases

Pitta: decreases

Kapha: increases

Season: Summer

Since when can chocolate cake possibly be Ayurvedic? Well, in the summer, sometimes our fire and Pitta can get a bit much. If you’re feeling overheated and irritable and ready to remind yourself of the sweetness that’s always available to your inner self, try this moist sweet cake. I also use it as my standard birthday cake for chocolate lovers. It’s especially good for the Pitta ones who can digest wheat, dairy, sugar and eggs. I do have some wheat free and alternative chocolate cakes–ones with beets and zucchini–but this is a good basic cake. Don’t tell anyone it’s Ayurvedic, since it’s really just a Northeast cake I’m serving in the Northwest. Shhh!

Ingredients:

4 ounces (squares) unsweetened chocolate

1/2 cup jaggery

1/2 cup hot water

1 3/4 cup flour

1 t baking soda

1/4 t salt

1/2 cup butter

1 1/4 cup jaggery

4 organic eggs

2/3 to 3/4 cup buttermilk (depending on thickness)

1 teaspoon vanilla extract

Directions:

1. Preheat oven to 350* F and butter two round 9 inch cake pans

2. Melt together first three ingredients

2. Combine flour, soda and salt in a separate bowl

3. Beat butter and second measure of sugar. Add one egg at a time.

4. Alternate adding flour mixture with milk.

5. Stir in chocolate and vanilla.

6. Cook for  30-35 minutes until toothpick comes out clean. Invert cake from pans after 5 minutes of cooling.

Frosting Ingredients:

6 Tablespoons butter at room temperature

(Optional: 1 ounce unsweetened melted chocolate)

2 cups powdered sugar

1/2 cup dutch process cocoa powder (unsweetened)

1/4 cup milk

1 teaspoons vanilla

Directions: Mix above ingredients until well blended and frost cake. Adjust sugar or milk for desired consistency.

Serves: 10-12 depending on portion size

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Mizuna Greens with BBQ Tofu

Sauteed mizuna greens with BBQ tofu
Sauteed mizuna greens with BBQ tofu

Vata: neutral

Pitta: decreases

Kapha: neutral

Season: Summer

Our CSA (community supported agriculture) farm like growing Mizuna (a spiky green leaf similar to young collards) since when you cut it, it will grow back. That means that we often get this spring green in the summer and forget what to do with cooked greens anymore. Although this one can be eaten raw in salads, we have had an unusually rainy summer this year with highs in the 60s and lows in the 50 for the middle of July. That means cooked greens are more appealing than raw ones right now.

This green along with zucchini will decrease Pitta and Kapha, and the BBQ tofu on top will make you feel like you’re indulging in a Southern feast. Top with fresh basil if the slugs haven’t gotten to yours first.

Ingredients:

1 Bunch Mizuna Greens (or use collards, kale or dandelion)
1 Tablespoon sunflower oil
1 small fresh spring onion
1 teaspoon dried basil
1 / 2 small Zucchini
1 teaspoon agave syrup
pinch of rock salt
1 block firm tofu
4 Tablespoons BBQ sauce

Directions:

1. Sautee onion, zucchini and basil in oil 5 minutes over medium heat

2. Add washed, dried, de-stemmed Mizuna greens until wilted

3. Add salt and agave, and set aside

2. Slice tofu into 4 serving blocks and sautee with BBQ sauce until well heated (10 min over low heat)

Serves: 4

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Adzuki Beans with Mustard Greens

Vata: neutral

Pitta: neutral

Kapha: decreases

Season: Spring/Summer

This is a fabulous way to cook Mustard Greens for Kapha and spring balancing. To decrease Pitta, substitute collard greens or kale for the spicy mustard green. Greens are a wonderful dairy-free way to increase your stores of calcium. Adzuki beans, like mung beans, are a small bean that is easy to digest and cooks quickly. Most grocery stores carry them in the bulk foods section. Serve over fresh turmeric rice with curry leaves for a full protein and a colorful meal.

Ingredients:

1 Bunch Mustard Greens
1 / 2 cup Adzuki beans
1 small fresh spring onion
2 Tablespoons Bragg liquid amino
1 Tablespoons Balsamic Vinegar
1 Tablespoon olive oil

Directions:

1. Rinse the beans, then brink them to a boil for 5 minutes and allow them to soak for 1 hour. Rinse the beans throroughly.

2. Cook beans in 1 and a half cups of water for 40 minutes until soft.

3. Add the rest of the ingredients and cook for another 10 minutes. Optional: add a little fresh grated ginger or a pinch of hing.

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Collard and Goat Cheese Lasagna

Collard Lasagne
Lasagne with Dandelion Greens

Vata: neutral

Pitta: decreases

Kapha: increases

Season: Spring

If you’ve had a wet and damp spring like we have in the Pacific Northwest, you may have collards and other green leafy vegetables in great abundance. This variation on spinach lasagna can be made with spelt or quinoa noodles (instead of wheat) and tomatoes for more Kapha balancing. Those with  Osteoartritis or Amlapitta should be sure to avoid the tomatoes and make this with zucchini–or a summer or winter squash.

Ingredients:

15 Collard leaves (or Kale  or broccoli greens or other green leafy vegetable)

1 / 4 teaspoon baking soda

1 / 8 teaspoon nutmeg

2 Tablespoons almond butter

2 Tablespoon sunflower oil (or other high heat vegetable oil)

2 Leeks

1 medium zucchini, sliced squash (or 2 medium tomatoes)

1 / 2 cup water

1 / 2 teaspoon thyme

2 teaspoons basil

1 / 2 teaspoon oregano

1 teaspoon herbs de provence

salt and pepper to taste

1 egg

8 ounces fresh soft Chevre

8 ounces soft white goat cheese (of a softness like mozzarella) grated

8 ounces manchego (hard sheep cheese) grated

1 / 2 cup water or goat milk

one package lasagna noodles

Sprinkle of Hungarian paprika

Directions:

1. Preheat oven to 350* F

2. Grease a 9 x 13 inch baking dish

3. Remove collard stems/stalks, chop and place in half a cup of boiling water for 3-5 minutes until wilted

4. Puree greens in cuisinart or blender with baking soda, nutmeg and almond butter

5. Saute leeks in oil with spices until fragrant, add squash or tomato and water until soft

6. Beat egg, chevre and goat milk (or water )

7. Place a few spoonfuls of tomatoes sauce on bottom of baking dish, add 1 /4 cup water

8. Cover bottom of baking dish with uncooked lasagna noodles

9. Layer on 1 / 3 of the Chevre mixture

10. Add half the greens mixture

11. Cover with half the squash or tomato sauce

12. Repeat layers of lasagna noodles, chevre, and grated goat cheese

13. Cover the top layer of lasagna noodles with the last bit of sauce, semi-soft goat cheese and manchego

14. Garnish with Hungarian paprika if desired

15. Bake covered for one hour