Serve Yourself a Bowl of Health

Making your own food is not only an act of labor, it is an act of deep love, for you and those you are cooking for. Yes, it can be time consuming sometimes, but in the end the act of creating can bring to you more than you expect. 

Here is a quick recipe that is packed with all kinds of great warming spices, cooling coconut, grounding root vegetables, protein packed lentils and chickpeas and digestive kraut. 

Recipe:

1/2 cup lentils (soak in warm water in the morning so they are ready to use when you get home from work) 

1/2 cup dry chickpeas or 1 cup canned (if using dry, soak in warm water in the morning as well)

1 large sweet potato, chopped into 1 inch chunks and roasted

3 tablespoons coconut oil

1/3 cup diced onion

2 inches fresh minced ginger

2 teaspoons turmeric

2 teaspoons garam masala powder

1/2 teaspoon cayenne powder (if you want/like more spice)

2 teaspoon cumin seed

4 small -medium carrots

1 cup broccoli

3 cups vegetable broth or water

1 cup full fat coconut cream or thick coconut milk

2 cups spinach or kale

kraut of choice

Fresh lime cut into quarters

Instructions:

Soak your lentils and chickpeas in the morning. Set aside in a bowl. When you get home and are ready to cook, rinse the lentils and chickpeas separately, and then put them in separate sauce pans. Cover both with 2 inches of water, typically 2-3 cups. Add a sprinkle of ginger powder and black pepper to the water, this will help with the bloating feeling that some people get from these two foods. Turn on medium high and bring to boil, then bring to simmer for 20-30 minutes, until tender. 

While the beans and lentils are cooking, clean and chop your sweet potato. Toss it in olive oil, salt & pepper. Roast at 400 degrees for 20 minutes. 

Meanwhile, in a dutch-oven or large soup pot melt coconut oil and then add in the onion, stir for about 2 minutes then add the garlic and ginger, sauté for about 1 minute all together. Then add the spices and cumin seeds, mix well until fragrant. Add the carrots and broccoli and stir until they are coated in the spices. 

Pour in the broth/water and coconut cream/milk, bring mix to a simmer for 15-20 minutes. 

Toss in the sweet potatoes, lentils (with their cooking water if any is left) and chickpeas (drain if using canned, if using freshly cooked, add the cooking water too). Then toss in the kale or spinach. Stir and simmer for 5 more minutes. 

Serve alone or over rice or quinoa. Top off with your favorite kraut and a squeeze of lime juice. Share with those that you love!

Buckwheat - A Powerful Seed

Why Buckwheat is Good For You

 (and a buckwheat granola recipe)

Buckwheat, an amazing seed. Not a grain actually, and it is gluten free. People with gluten allergies or celiac disease can eat buckwheat. So don't let the name fool you! You can sprout it and dehydrate it or cook it up like a grain. In this recipe we will look at how to sprout buckwheat. But first lets talk benefits!

What makes buckwheat such a great seed is that it has a unique amino acid profile (it contains all eight essential amino acids) that gives the power to boost the protein value of beans and cereal grains eaten the same day. It is also a cholesterol - lowering food, it has the ability to reduce and stabilize blood sugar levels following meals, it is very low on the glycemic scale and it reduces hypertension. It is even said to be one of the most "complete sources of protein on the planet' according to www.naturalnews.com. And I can't leave out that it is is high in lecithin, which neutralizes toxins and purifies the lymphatic system, helping out the liver. And with high iron it is a good blood purifier. There is much more too, like it is good for the brain and contains all of the B vitamins.....I could go on but wanted to at least give you a reason for why you should incorporate this seed into your diet more.

Sprouting the buckwheat allows for the seed to come alive again so that your body can absorb the live enzymes and vital nutrients. Sprouting also cleanses the colon and alkalizes the body.

Sprouting:
Take one cup (non roasted) buckwheat and pour into a bowl. Cover with water for 15 minutes. If it gets a little gelatinous do not worry. Buckwheat does that when exposed to water.
Drain.
Transfer drained buckwheat into a sprouting container, a colander (or a bottle that you use cheese cloth and a rubber band for the opening). Let sprout for 2-4 days, depending on the temperature in your house. Less if hot, more if cool.
Rinse the seeds 2 times per day with cool water and drain the water each time. Make sure that whatever you have the seeds in they can properly drain and get air. If you are using a colander just place a thick damp cloth over the top and elevate the colander. You will see the sprouts within a day or 2. Let them get about 1/4 - 1/2 inch long.

Dehydrating:
Spread buckwheat on a baking sheet and place in oven at lowest setting with the door propped open, for 4-8 hours. You know it is done when the seeds are light and "pop" in your mouth when you chew them. They should not turn brown or burn. Or place in your dehydrator for 6-8 hours.

Buckwheat Granola Recipe:
Preheat oven to lowest setting (I used 170 F)
Pour sprouted and dehydrated seeds into a bowl
Add:
      1/4 cup raisins, crushed almonds, sunflower seeds and any other nuts or dried fruit that you like
      2-3 Tablespoons sweetener like raw organic honey or grade A organic maple syrup
      1-2 teaspoons liquified coconut oil
      1 -2 tablespoons of ground flax seed
      1 teaspoon cinnamon
      Optional: add 1 teaspoon vanilla, hemp seeds, coco nibs or raw organic coco powder,  organic, non-sweetened shredded coconut (experiment with whatever you like)


Mix all together. Spray cooking sheet with coconut oil. Spread the mix evenly out on the sheet. Place in oven on middle rack, bake for about 4 hours or until dried completely. Remember, while baking, leave the door cracked open for air flow.
Let cool and scoop out into an air-tight container. Store in a cool dry place.
Serve in yogurt, with warm or cold milk or eat by the handful as a healthy snack.

Sweet Tip For The Day

Sometimes sweet cravings strike and you can not control the urge. So I have been playing around with simple, easy, good for you and fully flavorable treats.

The perfect combination:
walnut half
1/2 of date
1 piece of dark, organic chocolate
Stack, eat and savor. It tastes amazingly like a cookie/smoore!!!!!

Hint: Make 2 so you use up a whole date and share it or eat both pieces. This is a treat that when indulged in in moderation, should have no guilt attached. These three ingredients are full of great omega 3 oils,  antioxidants, potassium, iron, calcium and magnesium.

Navigating Breakfast

Navigating Breakfast

Breakfast is an important meal, but not all of us actually are hungry in the morning. Many people, articles and nutritionists have told us that we have to eat in the morning because of all sorts of reasons: kick starts metabolism, gives us more energy, keeps us from eating more later in the day, etc., and for some of us this may be true, but not for all. So if you are TRULY not hungry in the morning have a cup of herbal teas and some fruit and call it good (not being hungry in the morning may mean your body needs extra time to process through the food from the night before, and therefore more food is not necessary). Eating when you are not hungry can put out your digestive fire, and in Ayurveda terms, that means digestion slows, metabolism slows and your food turns into sludge in the body. So eating at a consistent time is important. But also eating when you are hungry and not eating when you are not hungry, can help you to keep your fire burning bright and strong. 

If you are hungry at breakfast, do not ignore it, it means you have a strong fire and you need some nourishment, so have a decent sized breakfast, nothing too light but not too heavy either. Make sure it is warm. Kitchari, oatmeal, eggs with veggies, steamed vegetables or freshly made muffins can be a perfect choice. 

Gluten free, Vegan, Morning Glory Muffins

1 ¼ cup buckwheat flour

¼ tapioca flour

1 teaspoon cinnamon

¼ teaspoon nutmeg

¼ teaspoon powdered ginger

½ teaspoon salt

1 teaspoon Baking powder

½ teaspoon baking soda

3 mashed bananas

½ cup olive oil or your favorite cooking oil

2-4 tablespoons maple syrup or honey

1 ½ teaspoons vanilla

½ cup raisins

½ cup unsweetened shredded coconut

3 grated carrots

½ cup hemp hearts

Optional ingredients

            Chocolate chips

            Coco nibs

            Candied ginger pieces

            Crushed pineapple

            1 egg

Preheat oven to 345 degrees. Grease muffin pan. Mix all dry ingredients in a bowl. Set aside. Mash bananas and add vanilla. Mix in raisins, coconut, carrots, hemp hearts and any other optional ingredients. Combine with flour mixture and scoop into muffin pan. Bake 20-25 minutes. These are wonderful breakfast treats with a little nut butter and ghee, or a wonderful afternoon snack with tea for a little pick me up. 

Go Nuts.....

Nuts are very grounding, nourishing and heavy. They are loaded with good oils and fats for our body and can be a perfect snack and are great for making nut butters. Vata and Pitta Dosha favor nuts in the diet because of the grounding effect that nuts have on the body. Kapha dosha types should avoid almost all nuts and seeds because these people need lighter foods in order to keep their body and minds clear and mobile.
Remember, nuts with fruit or vegetables is not recommended because the rate of digestion is different for the 2 food groups and create toxic build up.

So, if you are a vata or pitta person and want an idea on how to eat your nuts, here is a quick recipe I mixed up...in about 5 minutes flat.

2/3 cup almonds

1/3 cup shelled pistachios

1/3 cup roasted cashews

1/4 cup water

1/2 teaspoon cinnamon

1-3 tablespoons raw honey (depending on sweetness desired)

Mix in Vitamix or food processor and spread on anything you desire!

Garden Pesto Quiche

Not just any old quiche!

Want a flavorful, vegetarian (meat lovers can mix in chorizo, bacon or prosciutto if they would like), gluten free, nutritious breakfast, lunch or dinner that packs a flavorful punch? Here you go.
I imagined this one day while driving home and once I got into my kitchen, this is what I came up with.
I really love all the fresh flavors. In Ayurveda it is said that if you have the 6 tastes in each meal: Sweet, sour, salty, pungent, bitter and astringent, than you will be the most satisfied and less likely to crave between meals. You will also have a more nutritious and healthy meal.  This recipe has all but sour, although you could make up a cilantro-lime and mint chutney and you would be all set!

Recipe

Crust:

1 1/4 cup mixed amaranth flour, coconut flour and almond flour

1/2 teaspoon baking powder

½ teaspoon baking soda

A few dashes of red pepper flakes, dried oregano, fennel seeds, salt & pepper

1 egg

Warm water

For the crust: preheat oven to 350 degrees. Mix all dry ingredients into a bowl. Add egg and stir. Add just enough warm water to make dough sticky enough to pat out. Pour dough in pan and press into the bottom and up sides. Bake at 350 for 5-10 minutes just to give it a head start. Pull crust from oven. OPTION: smear a layer of pesto on the crust before you pour in beet mix.

Filling:

3-4 beets shredded

3-5 carrots shredded

1-2 leeks sliced thinly

3-4 tablespoons of coconut flour

1 egg

Salt & pepper to taste

1 cup shredded parmesan or white cheddar or Romano or make a blend of whatever you already have in your fridge.

For the filling: Mix all the ingredients BUT the cheese. This mix should not be soupy, but somewhat sticky, like you could make a pancake out of it.

Assemble: Pour the shredded mixture into the crust. Top with shredded cheese. Then in a separate bowl mix 4 tablespoons of milk and 4 eggs together and pour over the vegetable mix. NOTE: Ayurveda says that dairy and eggs create toxins in the body when mixed together in the same meal. But I know it is a hard taste combination to break. So be a wear and maybe skip the cheese on your eggs occasionally. As a replacement for the cheese in this quiche try sprinkling some nutritional yeast flakes over the vegetables instead. Or go without. It will still taste fantastic.  

Bake at 375 for 50-60 minutes or until the eggs get puffy and are cooked all the way through. Pull from the oven, top with shredded swiss chard or kale and bake for about 3-5 more minutes until chard/kale is wilted. Eat warm and enjoy!

This takes about 30 -45 minutes of prep time.