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. 

Thai Coconut Curry Soup With Kelp Noodles

Thai Coconut Curry Soup With Kelp Noodles 

This is a fantastic dinner that is great for a summer evening. I found out about kelp noodles not too long ago and find these to be really fun. It gives a dish body and a slight texture, without making it heavy or starchy. Top this soup with avocado and cilantro mint chutney and you will be happy camper! This recipe was inspired by The Spunky Coconut . 

Eat Well.

Recipe:

Kelp noodles.

Prep kelp noodles by soaking in HOT water with juice from a half squeezed lemon. Let sit 20 minutes.  

1 tablespoon olive oil

2-3 cloves crushed garlic

1/2 medium yellow onion

1 inch grated fresh ginger

1 tablespoon red curry paste

1 tablespoon sriracha sauce

1 teaspoon turmeric

1 tablespoon tomato paste

1 chopped carrot

1 can coconut milk

1 cup water or vegetable broth

4-5 large kale leaves

1 avocado

1 cup bean sprouts

1 cup chopped mushrooms

salt and pepper to taste

Directions:

Heat oil in a large pot at medium temp. Add crushed garlic, chopped onion and grated ginger, make sure not to burn. Add curry paste, sriracha, tomato paste, turmeric and carrot. Allow 2-3 minutes to sauté. Add mushrooms, mix until mushrooms are coated with spices and then mix in coconut milk, liquid of choice and kelp noodles. Bring to a simmer and drop in chopped kale and bean sprouts. Simmer 3-5 more minutes. Serve in bowls, top with avocado and cilantro mint chutney.

Cilantro Mint Chutney

Makes 1½ cups.

1 bunch cilantro, chopped
¼ cup mint, chopped
3 shoots green onion
¼ teaspoon jalapeno or more (to taste)
3 tablespoons olive oil
1 tablespoons minced ginger
2 tablespoons lime juice
¼ teaspoon salt

Make sure to rinse your cilantro well before chopping. Then combine everything in a food processor and pulse to combine. That’s all there is to it! Taken from http://kripalu.org/article/770/ where there are a ton more recipes. 

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 Cleaning - The Many Ways

I am sure you have heard about all the cleanses that you can do around spring time. But are you ready? Does the cleanse sound right for you? Do you have a week to dedicate to your cleanse?

In America we tend to think that we should be on a constant cleanse. That juicing is the only way to clean the body and that if you feel lightheaded and grouchy, the cleanse is working. But that is the way we as Americans think, the more the better. Not so much in Ayurveda. Cleansing is a big deal and can help release toxic buildup from the body, but it also strips the body and provides little to no nourishment, so cleanses are done only a few times a year at the change of the season, not every other month. 

Kichari: A safe way to cleanse is going on a mono diet of kichari (recipe below), a very safe, healing and nourishing recipe that can be eaten for all three meals of the day for 3-5 days. This will allow your body to take a break from heavy, sugary, protein heavy, processed foods and will allow it to clean as well as nourish. This is a recipe that can be used if you have splurged on vacation or over the weekend and need to kick your week off right. Make kitchery and eat it for your three meals for one day, giving your system a gentle cleaning and re-boot. 

Vegetables: You can also opt for a vegetable only day ....or 3. Allowing your body to just eat fresh vegetables good fat like olive oil, coconut oil, ghee or avocado. No nuts, dairy, starches, sugars, meat or protein other than oils. This type of eating can give your body the fiber and vitamins and minerals it needs for a few days, while scraping out the sludge that may have accumulated in the intestines. It also gives your liver a break by giving your body simpler foods that are easily digestible and that can be easily assimilated. Note: if you absolutely have to be more active, add a hard boiled or poached egg to either your lunch or dinner. 

Juice: For those of you who want to do a juice cleanse, it's ok but while doing it notice how you feel and don't  kid yourself. If you feel awful, then maybe juicing is not the right cleanse for you, try something else. If you want to go ahead, don't juice for more than 3 days and try to stay clear of most fruit juices. They pack in the sugars and defeat the purpose. If you make the juice at home, add back some of the pulp for fiber so that you can make sure to keep your bowels moving. 

In any cleanse, making sure that you are having regular bowl movements, once to twice per day, is very important. Stool carries away the the toxins from the body. I also recommend taking a hot bath or sauna to open the pours and allow your body to sweat, which also releases toxins. Drink lots of water, room temperature or hot. Lemon or lime added will give an extra boost to the cleaning properties of the water and hot water in the morning with lemon will get the 'system' moving. 

Before you start a cleanse, make sure you check with your health provider first. And limit the amount of activity you do for the days that you are on the cleanse. Be gentle to yourself. Your body will be working hard to clean itself so it is important to support it by reserving your energy and resting.

Kichari Recipe (my favorite coming from www.lifespa.com)

This recipe makes enough to last you for 3 or 4 meals. You can play with the mixture of spices. Many people prefer this recipe when the spices are doubled (or even tripled).

• 1 cup Split Yellow Moong Beans* (see for ‘weak digestion’ below)
• ¼ – ½ cup White Basmati Rice
• 1 Tbs Fresh Ginger Root
• 1 tsp each Black Mustard Seeds, and Cumin and Turmeric powder
• ½ tsp each Coriander powder, and fennel and fenugreek seeds
• 3 Cloves
• 3 Bay Leaves
• 7-10 cup Water
• ½ tsp Salt (rock salt is best) or Bragg’s Liquid Aminos.
• 1 small handful Fresh Chopped Cilantro Leaves
• You can add any fresh vegetables to this recipe to switch it up. Stay away from starchy ones like sweet and regular potatoes.

It’s important to get SPLIT MOONG DAL beans because they are easy to digest and due to their cleansing qualities, they pull toxins from the body. They are available at Asian or Indian grocery stores or through LifeSpa. Different spellings include “mung” and/or “dahl.” Please note that you do not want the whole moong dal beans, which are green, or yellow split peas.

1. Wash split yellow mung beans (dal) and rice together until water runs clear.
2. Heat a large pot on medium heat and then add all the spices (except the bay leaves) and dry roast for a few minutes. This dry-roasting will enhance the flavor.
3. Add dal and rice and stir again.
4. Add water and bay leaves and bring to a boil.
5. Boil for 10 minutes.
6. Turn heat to low, cover pot and continue to cook until dal and rice become soft (about 30-40 minutes).
7. The cilantro leaves can be added just before serving.
8. Add salt or Bragg’s to taste.

* For weak digestion, gas or bloating: Before starting to prepare the kicharee, first par boil the split moong dal (cover with water and bring to boil), drain, and rinse. Repeat 2-3 times. OR, soak beans overnight and then drain. Cook as directed.

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.