Superfood Power Bites

Pictured: 1/2 mixture with cocoa powder for a chocolatey punch, other half with spirulina for a green powerhouse option!

In need of a snack item that you can eat right away, that will give you the energy that you need and the nutrients it takes to make it until the next meal? Make these in numerous varieties so that you always have something on hand. Also, great for a healthy sweet-tooth option! 

Recipe:

1/2 cup walnuts

1/4 cup hempseeds

1/4 cup sunflower seeds

1/4 cup pumpkin seeds

1/3 cup regular OR gluten free oats 

2 teaspoons chlorella or spirulina

1/8 teaspoon salt

2/3 cup diced dry figs

1/4 cup goji berries (soaked in warm water 5-10 minutes and drained)

1/3 cup pitted dates

1/4 cup dried tart cherries

1/4 cup dried cranberries

2 tablespoons cocoa powder

1/4 cup shredded coconut

In food processor combine walnuts, oats, all seeds and nuts, green powder and salt. Pulse until nuts are ground coarsely. Add rest of ingredients and mix for 15-30 seconds. Stop to scrape off sides and pulse for another 30 seconds or so until you get a sticky dough. You do not want to over mix. Roll into 1 inch balls and freeze until ready to eat. Store in fridge for 3 weeks or freezer for 3 months. 

Variations:

If you want all nuts and no oats, replace oats with favorite nut.

If you love nut butter add 1/3 cup favorite nut butter like peanut, cashew almond etc. in replacement of dates. However, add 2-3 dates for sweetness. 

Omit the cocoa powder all together for a more earthy treat. 

Omit coconut if you do not like the taste.

If you don't have figs or do not like them, replace them with golden or red raisins. Same for dates. 

To make these even more powerful add 1-3 of these superfoods: 1 tablespoon acai powder, 1 teaspoon maca powder, 2 teaspoons ashwagandha powder, 1.5 tablespoons camu camu, maqui berry, pomegranate powder. 

Adding fiber and more protein: 1 tablespoon tasteless fiber powder and/or 2 tablespoons favorite protein powder

Ayurveda Note: Great snack for vata or pitta. Too heavy and sticky for Kapha. 

How to Drink Water

Many americans are dehydrated. I see people drinking things all the time but they are drinking the wrong kinds of fluids in order to keep the body hydrated. Sugary drinks, sports drinks, energy drinks, soda, vitamin water, coffee drinks of all kinds, smoothies, shakes and even some teas deplete the body of water. Water is what will rehydrate you, and proper rehydration does good for the entire body! Water at the right time of the day is particularly important. It will help with hydrating the skin, hair, eyes, internal organs AND (here is a big surprise) can help with weight loss.
Follow these guidelines and feel and see the difference:

• Drink a big glass of warm water with lemon upon waking up in the morning
• Drink a glass of warm water 30-60 minutes BEFORE a meal
• Only drink about 4 oz of room temp or hot water WITH a meal (sip throughout meal)
• Do NOT drink water DIRECTLY AFTER a meal
• Do not drink up to 1 hour after eating a meal (if you need a couple sips that is fine. no gulping)
• Do not drink ice water, Iced tea or BigGulps....... 
• If you feel very dehydrated sip on hot water every 10-15 minutes throughout an entire day. Be diligent about this. If you still feel like you could chug water at the end of the day then repeat for 2 weeks. This should properly hydrate the body in a way that your body can use and absorb the water it has been lacking. After 2 weeks go to drinking water in a way that is recommended above.
• If your child has regular tummy aches try the water sipping though out the day or the big glass 15-30 minutes before meals. Many times this symptom in children is linked to dehydration. 

According to Ayurveda, drinking water to help with weight loss is not because of what common mainstream articles state; about filling up on water instead of food. That advise is actually killing your digestion, dimming your digestive fire and diluting the digestive enzymes, causing your stomach to have a hard time breaking things down, leading to digestive issues and weight GAIN. Drinking water 15-30 minutes before a meal hydrates the stomach and helps with the buffer zone that is made up of H20 around the stomach, which actually signals to the stomach that it is ok to turn on the stomach acid to full force so that it can break down the food. When you can break down the food you can produce more bile, which helps break down fat. Water drank in this way allows the body to break down and metabolize what you put in, leading to better digestion and if need be, weight LOSS.

CHEERS! 

Grow Something Edible, Anything!

Our back yard with experimental pallet gardening. Hint: strawberry pallet garden was the most successful, or using it for creeping vines or flowers. Large vegetables did not have enough root space.

Grow Something Edible

You don't need to start planning an acre garden or tell your significant other you are going to dig up the entire back yard. How about starting slow with the few things that you like to eat on a regular basis at home. Maybe you decide you want lettuce, kale, collard greens or spinach. Maybe you like sugar snap peas or beets or cucumbers. Or maybe herbs are less intimidating and you start with some basil, thyme and/or oregano. Whatever it may be, plant something that is edible this summer, and then eat it! You will be amazed at the pride that you feel when you grow your own food. You will also learn to appreciate food in a whole different way.
For me, the biggest things about creating a garden is that I feel a deep connection with the earth, the sun, the rain, the wind....the universe. Each one of the elements effects the food that I am growing and I am thankful for each one in their own way. It also has allowed me to deepen the understanding of life in how there is a beginning, middle, end and back to a beginning that leads into another middle and another end, the circle of life. Seeds become a plant, become a fruit or vegetable, become food and scraps (food becomes part of me and scraps become compost, which becomes dirt) and I am fueled to become something even greater and the dirt is made so that I can plant and nourish my next round of food. The cycle keeps rolling on. And so does life. How we take care of ourselves directly effects our health and well being. By lovingly growing food for us and our family we harvest so much more than just food, we are able to serve up edible love. So go ahead, try it, it is not that complicated. I promise you will smile ear to ear next time you pick up that salad or eat that cucumber or strawberry that was grown by you! Plus, your grocery bill will thank you.

Need some inspiration once you have home grown lettuce, here is a recipe that a dear friend from Growing Places Indy gave me. It is my go to salad dressing. I also use it as a dip or a dressing for grain salad mixes:

6 TBL Olive oil
3 TBL Balsamic vinegar
1 TBL Honey or maple syrup
1 TBL Soy sauce
1 TBL Mustard
2 cloves crushed or chopped garlic
1-2 inch ginger shredded
Pinch of Cayenne pepper
Salt and Pepper to taste

Throw all ingredients into a glass jar and shake until well combined. Pour desired amount over salad. Keeps in refrigerator up to 2 weeks....but I doubt it will last that long :)

Nourish Yourself with Hot Chocolate

It has been a bit cold here in the midwest. And that means that it is perfect weather for hot chocolate!
Cold weather has an effect on the body by leaving it cold, dry, light, creaky and stiff. We can start to balance out those reducing qualities, by adding things into our daily routine and lifestyle that is rich, sweet, nurturing and grounding. One of these things is hot chocolate. Here is my favorite recipe that I have been playing around with this winter. Enjoy a guilt free cup with those that you love (young and old) and feel the love rush in!

Hot Chocolate Recipe
Serves 2

2 cup milk (coconut, almond, cow)
2 teaspoon vanilla
2 TBL almond butter
2 Medjool dates
4 TBL organic 100% pure cacao (cacao powder is high in anti-oxidants)
1 teaspoon *Ashwagandha powder
Optional: if you love coconut you can also add 2 teaspoons of coconut butter

Instructions: Measure and stir all ingredients into a pot, heat until it starts to simmer. Pour into a blender and blend for 2-3 minutes. Pour and sip hot with someone you love!

*Ashwagandha is an herb that is highly used in ayurvedic medicine:

• Increases energy and vitality
• General adaptogen for combating stress
• Assists in calming the mind and promotes restful sleep
• Supports proper function of the adrenals
• Helps calm anxiety and soothes the nervous system
• Will adapt to helping with rest in the evening or giving energy in the morning/mid-day
• Purchase here: http://www.banyanbotanicals.com/prodinfo.asp?number=6082

Obviously you can make the hot chocolate without this herb, but I highly suggest you order it and give it a try. 

Addition by a reader (that I fully appreciate): When we eat foods rich in flavonoids, it appears that we also benefit from its "antioxidant" power. Chocolate being an antioxidant, is believed to help the body's cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. Awesome right?

Cheers to a cozy night in!

Ginger - eat it, drink it, smell it

Ginger is becoming very popular these days and the tea isles are brimming with ginger tea claiming to help digestion, bloating and even the common cold. I am happy to say that the hype about this root is true and that if you have not incorporated this herb into your diet, now is as good of time as any!

Ginger is a medicinal plant that has many positive effects on the body. Here are a few ways that you can start to incorporate it into your daily life.

• Drinking ginger tea after a meal can help with digestion.

• Chew the root to help sooth a sore throat.

• Breath in ginger essential oils when you feel a headache coming on. 

• Apply the fresh root as a rouge, as it stimulates circulation.

• Grate ginger root into stews, sauces, oatmeal, and teas in order to help with the digestive process. When added to the cooking process of beans, mung beans or lentils it will help with flatulence (add turmeric and black pepper as well as grated or powdered ginger to help with bloating that may come from these foods). 

• Bake with ground ginger root for a warming spice. Great for cold weather foods to help the body feel warm.

• Ginger is great for nausea, so bring some with you when you travel if you are one who gets motion sickness easily.

• Ginger helps with spasms or cramps, so those of you who have painful cramps during your menstrual cycle should try to consume ginger at least 1-2 times a day, 2 weeks leading up to your period. 

• Eating a coin size piece of raw ginger before you eat a meal, squeeze some fresh lemon juice and add a dash of salt to the ginger and chew mindfully. Once you swallow you will feel your stomach start to warm up, this is your digestive fire burning at a higher level so that it can metabolize what you are about to feed it.

• Ginger essential oil will help relieve and clear out a head cold. Breath in a combination of 3 drops of each: basil, eucalyptus and ginger essential oils. Add these to a pot of steaming hot water and cover your head with a towel as you bend over the pot and breath deeply.  BE CAREFUL NOT TO BREATH IN TOO HOT OF STEAM. Wait for the water to cool slightly so that you can breath in the steam comfortably.

IMPORTANT: Ginger is heating and for some, may cause stomach distress. If you experience diarrhea or stomach pain after using ginger for a few days, back off. Not all herbs work for every-body, so it is important to make note and use your best judgement. There is always an alternative, although trying powdered ginger over fresh is also a good experiment, as fresh vs dry ginger is used differently by the body and might make a difference for those people who cannot handle fresh ginger. 

Post Holiday Revival

We hear about cleanses all the time but we rarely seek out if it is right for us or not. We are a nation who constantly wants to scrape, clean, cleanse and diet.....but we are also a nation that is worn out, depleted and running on reserves. If we keep scraping and don't do anything to build, we will dip into our reserves (ojas in ayurveda terms) and will slowly deplete our life force energy. So, I offer you a nourishing cleanse after the holiday in order to recover from the larger quantities of food eaten and the extra cocktail that was too yummy to pass up. Don't feel guilty of what happened this holiday, hold fond memories of the wonderful gathering of friends, family and food and then get back on your horse and slowly detox and come back to your healthy eating patterns.

7 Tips For a 7 Day Gentle Cleanse

1) Wake up and drink a glass of hot water with lemon, then drink another glass of warm water on its own. Stay standing until the urge to go to the bathroom is strong so that you know the intestines are working to let go of the waste accumulated over night. If this does not work right away, keep at it for a few days, this will help you get on a healthy elimination schedule.
2) Breakfast: if you are not hungry just have a bowl of fresh fruit and/or some herbal tea. If you are hungry have a small bowl of oatmeal (no sugar) or a bowl of steamed veggies and quinoa. Add ghee!
3) Stick with three meals per day. Try not to snack. Eat Kitchari for at least 2 of your meals. Fresh fruit or light soup can make up the third meal. Click here for kitchari recipe. If you don't have the desire or time to make Kitchari (which takes no more than 20 minutes in your kitchen) then just have steamed veggies and quinoa or white rice on hand to warm up whenever you are ready for your meal. White rice is easier to digest then brown rice so it is better for this type of cleanse. I use quinoa for protein, but if you need, add an egg to your lunch for extra protein.
4) Don't eat past 7pm.
5) Eliminate all sugar, animal protein and deep fried foods from diet.
6) Allow yourself to rest and get a full nights sleep. Rest is very important in order to help the body detox and rejuvenate. To help with sleep rub organic, pure sesame oil or almond oil on your temples and feet before bed. A hot bath in the evening can also help yourself wined down. No TV or computer at least 2 hours before bed, allows your mind to start to calm down from the day.
7) Make sure to move just enough, but not too much. We don't want to deplete the body, but we want to keep the blood pumping and our heart active. Opt for 30 minutes of walking, yoga, outdoor bike ride or skiing. Get outside for fresh air!

Follow these simple 7 steps for just 7 days and I am sure you will feel great starting off 2014! 

Drink Your Immune Booster - Turmeric Tea

Turmeric Tea - An Immune Booster/Helper
Any time you start to feel a scratchy throat or signs that you might be getting sick, make this tea and relax while you help boost your immune system. It is a great idea to drink this during busy travel times too. 

1 cup hot water (DO NOT Boil)

1-2 tsp turmeric

1 pinch cayenne pepper (optional)

1 tsp unpasteurized honey (raw)

1 teaspoon freshly grated ginger (optional)

1 - 2 teaspoons unpasteurized apple cider vinegar or 1/2 fresh lemon, juiced

Mix everything BUT the water together in your favorite drinking mug. Then pour in the hot water and mix together. Drink while hot.

NOTES: 

-Pasteurized honey actually creates mucous so you do not want to use pasteurized honey in your diet.

-Do not boil the water, boiling water and honey, when they come in contact, creates a toxin. So make sure that the water is just under a simmer. 

-Turmeric is an immune helper, has anti-inflammatory properties, has antioxidants and works directly on the back of the throat.

- Raw honey helps to sooth the throat while drying up mucous.

-During cold season keep sugar consumption down because it causes mucous. 

Turmeric Drink for Kids (or Adults)

1/2 cup hot water (DO NOT Boil)

1-2 tsp turmeric

1 teaspoon freshly grated ginger  or  1/8 - 1/4 tsp powdered ginger

3-4 whole cloves

2-3 cardamon pods

1/2 teaspoon Funnugreek seeds (optional, helps turmeric and ginger to do its job, has synergy with these spices)

1/2 cup almond, coconut or cows milk

1/2 - 1 tsp unpasteurized honey or maple syrup 

Place spices and water into a pot, bring to a simmer, and allow to simmer for 5 minutes. Add milk and bring to a simmer again. Strain contents by using a wire strainer or cheese cloth, into a favorite drinking mug. Add honey or maple syrup. This is medicinal but also very enjoyable. A chai sort of drink for those days when you need something soothing. Kids will like the creaminess of the tea and it should help with their fold or flu. 

NOTES:
-Fennugreek seeds can be found in Indian grocery stores. But if you do not have them then this tea will still work to help with immunity. 

- When making the drink for a child, start on the lower quantities for the spices and then work your way up, making sure that it is not to spicy for them.You can always dilute it with more milk. 

Turkey Day Digestive Tips

I thought that some of you may want a few tips so that you don't go to bed the night of Thanksgiving, with an aching full belly and feeling the effects of a food coma. Follow these simple steps and feel better about the day, and the days following!

1) Try to eat your meal late lunch or early evening time when the digestive fire is still at its highest. Meaning that it will able to digest and burn through the food at a better rate, then later in the evening when it is preparing for sleep.
2) Cut ginger into dime size rounds and sprinkle each piece with salt and drizzle with fresh lemon juice. Eat 1-2 pieces before the meal. Ginger helps stoke the digestive fire and gets it ready for optimal digestion.
3) Scope out the food scene and just dish up your plate once. After you eat, don't regret what you put into your body, most likely the food was prepared with so much love that you will be smiling. Just enjoy!
4) Sip 6 oz warm to hot ginger tea or water with your meal.
5) Enjoy a small helping of dessert and (if you are a wine drinker) have an 6oz glass of red wine at this point of the meal as an digestive aid.
6) After the meal, lay on your left side for 10 minutes, helping the stomach to digest the food and empty into the small intestines. After that get up and move around, go for a walk, get the body moving.
7) Before you go to bed have  a cup of warm fennel or ginger tea.
8) Upon waking the following morning, drink a cup of hot water with 1/2 fresh squeezed lemon juice.
9) Reflect on your thanksgiving day and bring to mind 3 things that you were thankful for experiencing!
10) Breakfast should be very light, i.e. juice, broth or a small bowl of fruit.

You should feel fresh, joyful and energized. Most importantly, enjoy those around you and be thankful. Open your heart to the friendships that are around you and take the time to EXPERIENCE the holiday. Happy Thanksgiving!

Sync Up With Your Body's Internal Clock

Ayurveda looks at diet, lifestyle, seasons and time, to help heal the body, mind and spirit. One main way of healing ourselves in this day and age is to de-stress, reduce anxiety and use the hours of the day to our advantage.

Looking at the day and dividing it into 3 sections (6-10am/pm, 10-2pm/am 2-6pm/am), can help support the body in what it naturally is programmed to do.

• ·      6am – 10am this is the best time for working out to overcome the heaviness of sleep and to re-set the metabolism. Your brain power is strong.
• ·      10am – 2pm your digestive fire is the strongest, between 11 and 1pm so this is the best time to eat your largest meal of the day, lunch! A 15 -20 minute rest after lunch helps the body focus on digestion and assimilation.
• ·      2pm – 6pm, this is second wind time, where your brain power is able to sustain before winding down for the evening.
• ·      6pm – 10pm your start to get heavy and your body starts to slow down. It is time for a light dinner (between 5-7pm) and then you should start tapering off your activity. Bed time between 9-10pm.
• ·      10pm – 2am your body is in deep sleep and is detoxifying and resetting for the next day.
• ·      2am – 6am – movement starts to happen between 4am – 6am you should wake in order to make the most of your brain stimulation. It is the “magical” time of the day, great for meditation and yoga.

   See what happens if you get up a little earlier in order to start your day with meditation. It may just set you off to a great start! Or try getting to bed a little earlier and see if that effects your energy level the next day.
 

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. 

Spices - what they can do for your body

Spices

What they can do for you

Cooking and making teas with certain spices can be flavorful, but they can also be used as a medicinal way of cooking. Here are a few spices that I recommend you start incorporating into your diet for flavor and health reasons.
In Ayurveda every food, spice and herb plays a roll on the 3 doshas that you are made up of, which is vata, pitta and kapha. Below is general information about the spices and also what doshas they effect and how. If you are not sure what dosha type you are take a quick quiz here: http://lifespa.com/health-quizzes/body-type-quiz/

NOTE: cooking with these spices will be beneficial to anyone, but notice the amount in which you are cooking with them, if some heat up your stomach too much, then counter balance them with cooling spices and herbs like fennel, cilantro, coriander and cardamom. If you need more digestive help, use black pepper, ginger, turmeric and mustard.

Turmeric: (decreases kapha, vata and pitta)
Light and dry herb that is bitter, pungent and astringent in taste. Its post digestive effect is heating. It is good for cleansing the blood, decongestant, anti - inflammatory, anti- carcinogenic, blood purifier and helps to improve blood circulation and acts as a natural antibiotic.
This herb can be used fresh or in powder form and is great in rice, mung beans, stir-fry and roasted veggies. Using it every day will increase its benefits.

Fennel: (decreases kapha and vata)
This herb is light, moist and sharp. It is sweet, bitter and astringent in taste and has a cooling post digestive effect. It is great when used for abdominal pain, flatulence, indigestion and colic. Fennel tea can be made by simply seeping fennel seeds in hot water for 5 minutes and then drinking the water and chewing the seeds. It is great for upset stomachs and indigestion.

Cumin: (decreases kapha and vata, increases pitta)
This light and dry herb has a heating post digestive effect and tastes more pungent. It improves the digestive fire, reduces gas, helps to purify blood can be used as a diuretic and can be anti-inflammatory. Chew the seeds to help with stomatitis or mouth sores. Easting a few seeds before or with a meal helps with digestion and absorption of food. Woman, If you have a tendency to have cramps while menstruation, dry roast a couple of tablespoons of these seeds and then chew on a pinch or two every hour or so throughout the days of your heaviest flow. The anti-inflammatory property can help alleviate painful cramping.

Cinnamon: (decreases kapha and vata, increases pitta)
This spice is light, sharp and dry and has a heating post digestive effect. It is a pungent taste and can be good on fruit and vegetables. Cinnamon improves your digestive fire, stimulates the liver, is a cardiotonic and a diuretic. Cinnamon helps to even out blood sugar levels so adding it to hot water mid day can help you avoid those sugar cravings.

Disclaimer: The entire contents of this blog are based upon the opinion of Staraya McKinstry. They are not intended to replace a one-on-one relationship with a qualified health care professional, and they are not intended as medical advice.

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!

Food Combining - what works and what may leave you toxic

Food combining adds a whole other layer on how to eat healthy. And I know we all have enough to think about in a day, but this can be really important when looking at cleaning out or creating toxin in the body.
The other day I made an apple crisp and a strawberry mint crisp. I have to say, they were both delicious. And my favorite dessert of all time is whipping cream. Real, organic, fresh/raw (when possible), whipping cream. And I love the combination of crisp and whipping cream. More please!
But I notice that after each night of eating this combination, I had really bad bloating and my stomach was off the next day. I was in denial that it could have been the combination of foods I ate because I didn't want to give it up......but in Ayurveda dairy and fruit is a toxic combination that can lead to fermentation in the stomach. Yep, I will confirm it. I ate the crisp, for a third day, by itself and had no problems. Looking back this combination had always upset my stomach, but I loved the flavors so much I never thought of it being something that was not working for me.

When looking at food combining, here are a few more to be aware of:

• Eggs and Dairy
• Seafood and dairy
• Nuts/seeds and vegetables
• Honey and boiling water
• Equal parts of honey and ghee
• Citrus and dairy
• Fruit and dairy
• Fruit with any other foods

The combinations of these foods will leave toxins in the body, creating sluggishness, and digestive issues. Some happen because the foods digest at different rates, creating sludge because the body can't move everything along at the same time. Meaning some food sits and ferments, waiting for the other food to finish digesting. Honey, for example, just becomes a toxin when it is boiled so make sure the water is warm/hot but not boiling, when mixing. Hint: if you have to add nuts or seeds to a vegetable dish, make sure you soak the nuts over night first, this will make them easier to digest.  

Some of these may be a disappointment to you. (I am a sucker for a cheesy omelet) But just be aware. Notice if you combine these foods, how you feel. If you do ok then allow yourself the pleasure every once in awhile. Good digestion or not, if you do combine some of these foods, just try to make sure the rest of the food you eat for the following meal is light and easily digestible so that you allow your body to clean the toxins out so that they do not accumulate. 

Rememeber: Ayurveda says "80% & 20%" meaning 80% of the time try to eat clean, healthy, with good spices and good combinations of flavors and types of food. The other 20%, enjoy without any guilt and many thanks. And after you enjoy, eat light and clean and reset. 

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.

Spring Zucchini Noodle Recipe

Spicy Pesto with Zucchini & Carrot "Noodles"

4-5 zucchini/summer squashes (shaved length wise on mandolin)

2-3 carrots (shaved length wise on mandolin)

1/2 onion

1 cup mushrooms

1 cup sweat peas

1/4 cup roasted pine nuts

3 tablespoons spicy pesto (any pesto will do, just use a food processor to add in a jalepeno to kick up the spice, or leave it out for a milder taste)

1/4 cup grated fresh parmesan (or any other favorite cheese)

Cut up mushrooms and onion and toss in a pan with peas, drizzle of olive oil and saute until tender, 5-8 minutes. Shave zucchini/summer squash and carrots and lightly sauté them in 1-2 tablespoons of olive oil for 3-5 minutes, until slightly wilted. Place both vegetable mixtures into a large bowl, mix in 3 tablespoons of spicy pesto.  Cover and set aside. Roast pine nuts in a pan until slightly brown. Toss into noodle mixture. Top with shredded cheese and gently mix. Serve while hot. 

Nourish yourself and enjoy!