Category: Pitta reducing

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Gluten Free Flax Pinto Brownie Bites

Chocolate Brownie Bites

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Winter/Valentine’s Day

For a special treat, I always love the Flax 4 Life Chocolate Brownie Gluten-Free Flax Mini Muffins —  but why don’t they have organic ingredients?  And for Chinese New Year (the year of the Rabbit), I was trying to find a sweet pinto bean recipe. And what brings it all together? Chocolate! Yes, this would be a treat to have one at lunch after your meal before 2pm. And sweet will reduce Vata and Pitta. But watch out Kapha and be sure to use palm sugar instead of jaggery. If you have a heart-shaped muffin tin, these can be great for Valentine’s Day and Ojas building foods. 

Ingredients:

  • 2 heaping tbsp ground flax + 6 tbsp water
  • 1 cup cooked pinto beans (rinsed)
  • 1½ tbsp coconut oil, melted (or sunflower oil)
  • 3 tbsp almond butter (add to oil)
  • 2 tbsp maple syrup
  • ⅓ cup cocoa powder
  • 2 teaspoons vanilla
  • Pinch of pink salt
  • ½ cup sugar (brown/white combo or coconut palm or granulated jaggery)
  • 1 egg (or 2 tbsp apple sauce)
  • ¼ cup gluten free flour (tapioca, rice or sorghum or combo)
  • 1/2 tsp baking soda
  • 1 tsp aluminum free baking powder

Optional:

  • ¼ cup chopped pecans or walnuts + more for topping
  • ⅓ cup mini chocolate chips

Directions:

  1. Preheat oven to 350* F, grease a standard sized muffin tin and set aside. Fill two cups with water.
  2. Mix together the ground flax and water in the bowl of a food processor and set aside for a few minutes. 
  3. Drain and rinse the beans. Add to the Cuisinart.
  4. Mix together the melted coconut oil and almond butter until smooth and creamy
  5. Add all ingredients, except the optional, to the food processor and process until smooth, scraping down the sides. Add them in order. Add a couple tablespoons of oil or water if batter is too thick and won’t blend
  6. Fold in optional ingredients until just incorporated
  7. Transfer batter to prepared muffin tin, using about 2 tbsp per slot and sprinkle with chopped walnuts or half pecan
  8. Bake for 20 minutes until the edges start to pull away from the sides. These are meant to be super moist and fudgy so don’t worry if they fail the toothpick test
  9. Allow to cool 5-10 before removing the brownies from the muffin tin
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Pomegranate Kiwi Chocolate Cream Tart

Chocolate Cream Pie
Pomegranate and kiwi cream pie for the holidays.

Vata: Neutral

Pitta: Decreases

Kapha: Neutral

Season: Winter

Gluten free, white sugar free, dairy free yummy winter solstice dessert. Since this is made with coconut and nut cream, it can be combined with fruit. This scrumptious, alkalizing treat is a holiday favorite in our household. Choose your favorite in-season fruits to modify for different occasions.  

Crust:

1 and a half cups dried mango pieces

1 cup raw almonds

Pinch of pink himalayan rock salt

2 Tablespoons maple syrup

Directions: 

  1. Blend first three ingredients in blender, then add maple syrup to create dough. 
  2. Line 8 inch round pan with parchament paper, put down one layer of crust. Chill in freezer.

Chocolate Layer:

2-3 oz Valrhona (or other) baking disks or chocolate

1 Tablespoons coconut oil

Quarter cup palm sugar

Quarter cup cup nut milk

1 teaspoon vanilla

Directions: 

  1. Melt first two in double boiler; then add rest of ingredients until all melted
  2. Remove from heat. Add vanilla.
  3. Spread quarter inch layer over almond crust. Return to freezer

Creme Layer:

1 cup raw cashews (soaked 2-3 hours)

1 cup coconut cream

2 Tablespoons coconut oil

One third cup coconut yogurt

Quarter cup maple syrup

1 teaspoon vanilla

1 teaspoon powdered maca root

Directions: 

  1. Puree nuts and add rest of ingredients
  2. Spread over chocolate layer

Fruit Layer:

Decorate with fresh pomegranate seeds, kiwi or sugar-free cranberry sauce (pictured).

Serves: 6-8

Preparation time: 20 minutes plus chill and soak time

© 2022 by Ann Wagoner

www.lighthouseayurved.com

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Matcha Green Tea Muffins

matcha muffins
Chocolate Chip Matcha Green Tea Muffins

These absolutely delicious, decadent and mildly witchy matcha green tea muffins can make any chef feel like a magician. Any sweet food that is intentionally prepared green may bring looks of shock and awe to the uninitiated. I was first introduced to matcha green tea chocolate chip muffins by the crystal rock shop in Tyler, Texas. A special cook drops them off on Fridays between 12-1pm and by 2pm the next day they’re usually all gone. Since I only get to Tyler once in a blue moon to work on a new book with Rama, I decided try to recreate them.

Dry Ingredients:
1 3/4 cup flour (gluten free mix or wheat)
½ cup sugar
3 tsp baking powder
½ tsp baking soda
½ tsp salt
1.5 Tablespoon matcha powder
Wet Ingredients:
1 cup milk (cow, coconut, etc.)
¼ cup vegetable oil (sunflower, avocado, or safflower)
1 egg (for vegans use 1 tsp. apple cider vinegar instead)
½ tsp. vanilla extract
¾ to 1 cup chocolate chips (or carob chips)

Directions:

  1. Preheat oven to 350* F
  2. Fill a muffin tip with paper liners
  3. Mix DRY ingredients in a medium bowl
  4. Mix WET ingredients in a large bowl, then add dry ingredients
  5. Fold in ¾ cup chocolate chips
  6. Pour batter in muffing tray
  7. Garnish muffin tops with remaining chips
  8. Bake for 20 minutes

Serves: 6-8

Preparation time: 35 minutes

Vata: Neutral
Pitta: Decreases
Kapha: Neutral
Season: All

For Individual Doshas:

Vata: Substitute ¼ teaspoon spirulina for some matcha to reduce caffeine
Pitta: Use carob chips instead of chocolate to prevent skin breakout
Kapha: Use gluten free flour alternative and coconut milk

© 2020 by Ann Wagoner
www.lighthouseayurveda.com

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Coconut Ladoo (Laddu)

Laddu
Vata: Decreases
Pitta: Decreases
Kapha: Increases

Season: Special Occasion

Besan Ladoos (Laddus) are not just for Diwali. Enjoy them for special occasions or with tea. Besan is the same as chick pea flour or garbanzo bean flour. These sweet treats can also be cooling for summer.

Ingredients:
2 cup chick pea flour
3/4 cup coconut oil (or ghee)
1/2 cup powdered sugar (or less to taste)
8 cardamom pods (husks discarded and seeds ground)
3 tablespoons ground almonds or almond butter or pumpkin butter or sunflower seed butter
2-3 Tablespoons rose water
5-10 threads of saffron soaked in 2 T water for 10 minutes
2-3 teaspoons maca
1/2 cup shredded or grated coconut
20 goji berries or toasted almonds or cashews for garnish

Directions:
1. Put saffron in water to soak
2. Toast besan flour over low heat for 10 minutes until it smells nutty
3. Add coconut oil until flour is saturated and toast a few minutes more until roasted smelling
4. Add sugar, cardamon, rose, saffron, maca
5. (Add a bit of sesame oil if mixture is too dry)
6. Roll balls in a tad of oil, then coconut, then top with a nut or berry
7. Chill 2-3 hours before serving in an airtight container

Serves: 20
Preparation time: 20 minutes

For Individual Doshas:

Vata: Use ghee and a pinch of nutmeg
Pitta: Try a semolina flour
Kapha: Add a dash of cayenne

© 2015 by Ann Wagoner

Note for Easy Ladoos

Ingredients:

1 cup black sesame seeds
1 cup chopped walnuts (or half walnuts, half almonds)
½ – ¾ cup honey (Meadow Foam preferred)

Directions:

1. Dry roast sesame seeds in a wide skillet over medium heat, stirring occasionally until fragrant. Remove from heat to cool.

2. In a food processor whir together sesame seeds, walnuts and honey.
3. Roll balls in coconut flakes.
4. Top with a goji berry

Tip — Keep hands wet while rolling laddoos

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Brown Rice Pudding

Brown Rice Pudding
Enjoy Brown Rice Pudding in the Fall and Winter.

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Fall

This tasty holiday rice pudding includes healthy brown rice with fiber,  brown sugar (or jaggery) and warming spices for the fall and winter. The brown rice adds a nice nutty flavor and texture to the pudding. Stay nourished and warm with a grounding dessert. Save the recipe for summer, chill the pudding and serve on a hot summer day.  Turmeric is a carminative and an alterative and turns the pudding a lovely golden color like saffron. Saffron purifies the blood, cardamon improves digestion, nutmeg restores the nervous system, cinnamon reduces cholesterol and milk strengthens the bones. As you bring more spices into your foods, you’ll be more healthy and relaxed. In countries where turmeric is used daily, the incidence of cancer is greatly reduced. Get rid of your medicine cabinet when you update your spice rack. And let’s see which one is cheaper in the long run. (The pudding in the photo was made with half cow and half coconut milk.)

Ingredients:

  • 1 cup short grain brown rice
  • 4 cups milk (cow, goat, coconut, almond, hemp or combo)
  • 1/2 cup brown sugar, sucanat or jaggery

 

Optional:

  • 1/2 teaspoon cardamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon turmeric
  • 4-6 threads saffron
  • Sliced almonds or pistachios
  • 1/2 cup unsweetened flaked coconut
  • 1/3 cup raisins
  • 2-4 bananas

 

Directions:

  1. Soak rice  in water for 30 minutes, rinse and drain
  2. Add milk and rice to heavy bottom pan, simmer 1 hour
  3. Sweeten to taste, add optional spices and toppings
  4. Serve warm or chilled

 

Serves: 6

Preparation time: 20 minutes (after sprouting)

For Individual Doshas:

Vata: Add mashed bananas to pudding. Top with sliced bananas and cinnamon.

Pitta:  Chill and top with nutmeg and pistachios.

Kapha:  Substitute rice, hemp or almond milk for the cow milk.

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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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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