Delicious and Healing Ayurvedic Recipes

Full meals for optimal digestion (recipes by Vaidya Mishra)

Stewed Apples or Pears

This is a great recipe for early morning nourishment. It stimulates timely bowel movements, as well as digestion and metabolism for excellent quality and quantity of Ojas (the body’s master coordinator). Ojas- the vehicle through which consciousness enters the physiology- is needed for life and awareness and determines the quality of life. While raw apples can aggravate Vata sometimes, stewed apples are very good for balancing Vata. 

Recipe (one serving): 
1 whole, fresh, sweet apple, cored and peeled 
2 whole cloves 
1/4 cup of purified water 

Directions: 
Peel the outer skin and remove the core of the fruit.
Dice apple into small pieces.
Add cloves, apples and water in a covered pot. Stew apples until mushy consistency (usually takes about 5-10 minutes). 
Remove cloves and discard before serving. Let stand for ~5 minutes to cool.

Tip: Best if you sip a cup of warm water with your meal in the morning. This dish is not recommended at night – always eat as a breakfast first thing in the morning, as early as possible.

Recipe by Vaidya Mishra.

Flavorful Oatmeal

Ingredients: 
1 tbsp Ghee or Olive Oil 
2-3 tbsp water 
2 cardamom pods 
1 small stick of cinnamon 
3/4 cup rolled oats 
1/4 cup oat bran 
1/2 cup water 
1/2 cup whole organic milk 

Directions: 
On medium heat, toast Ghee or Olive Oil in a frying pan with 2-3 tablespoons of water. 
Add cardamom pods with cinnamon and toast. 
Add rolled oats with oat bran and toast. 
Add water, followed by whole organic milk. Boil for 2-3 minutes.
Turn off heat and cover for 3-5 minutes.

For variety, add almonds, sunflower seeds, raisins, figs, or prunes.

Detoxification Soup

Soup to clean toxins from blood. Tasty & diuretic.

Ingredients:
1/2 cup chopped White Diakon Radish 

1 Cup Zucchini or Lauki 
1-2 tsp SVA Mom’s Instant Spice 
1 tsp whole coriander 
1/4 cup tapioca or Barley Pearls 
Optional: 1/4 cup Mung Dhal, or add one or more of the following vegetables: Yellow crookneck squash, summer squash, asparagus, green beans, broccoli, cauliflower, yams, carrots, leafy greens 

Cook with water. 
AFTER COOKING: add 1 tsp Olive Oil. Flavor with Soma Salt and the juice from 1/2 lime

Thermos Lunch

Ingredients:

1/4 cup legumes. Choose from: black beluga lentils, French lentils, red lentils, yellow split mung, or whole mung. (if using whole mung, soak overnight in pure water or cook alone for 15 minutes before adding grains) 
1/4 cup whole grains. Choose from: basmati rice, quinoa, amaranth or millet. 
Pure water. Use 2/3 to 3/4 of the thermos’ capacity (more or less depending on the desired consistency) 
3-4 cups chopped vegetables. Any combination of the following: zucchini, yellow or summer squash, opo squash, green beans, carrots, beets, broccoli, Cauliflower, brussels’ sprouts, cabbage, snow peas, Chinese peas, kale, Swiss Chard, daikon radish, yams, sweet potatoes or okra. 
2-3 cups green leafy vegetables (soft and easy to cook varieties). Chop into small pieces any combination of the following: spinach, lettuce, beet greens, Daikon greens, arugula, endive, dandelion, cilantro, or other greens. 
1-2 inch fresh ginger root chopped into small pieces. 
2 tablespoons ghee or olive oil 
6 ounces fresh paneer (optional), cut into one inch squares 
1 tsp Soma salt or Himalayan rock salt 
1 tsp kalonji (black cumin) 
6 whole fresh curry leaves 
1/3 cup raisins (optional) 
1/3 cup raw cashews (optional) 
2-3 tsp SVA seasonal spice blend or Mom’s Instant Spice Mix 

Directions: 
Place the legumes and grain into a large pot, rinse with cold water three times and drain. 
Add water and ginger root, bring to a boil for 2-3 minutes. 
Reduce heat to medium or medium-low. Add cut vegetables, paneer, raisins, cashews, spice blend, kalonji, curry leaves, and oil or ghee. 
Cover and continue to cook for five minutes. Note that cooking time will vary depending upon how soon the food will be eaten. If you plan to consume the meal in 2-3 hours, 5 minutes will suffice. If it will be 4-5 hours before you have lunch, then only 2-3 minutes will be required. 
Stir in salt and green leafy vegetables, and immediately add the boiling mixture to your food thermos (you can preheat the thermos by filling it with hot tap water for several minutes before adding the mixture. 

Enjoy with a serving of chapattis or the bread/crackers of your choice. 

Green Protein

Using weight as the basis of the ratio, portion out 20% fresh panir or chicken and 80% greens (chard, spinach, kale, etc). Rotate the greens used and always use fresh leaves (not frozen).  

Ingredients
Greens of choice
Fresh panir or thoroughly steamed chicken
1/2 tsp SVA Mum’s Masala 
1/2 tsp Shroto Shudhi Masala or SVA Madhur Masala 
Ghee 
Soma Salt 
Lime juice

Directions
Slice panir into thin steaks. If using chicken, steam until completely cooked and covered with ghee and spices on all sides. 
Heat Ghee on medium-low heat. 
Add panir or chicken. 
Sprinkle spices on top of panir. Arrange greens on top of panir and spices so the greens are actually steamed. 
Usually, the water left in the greens after washing will be sufficient for the cooking process, but you might need to add a little more water. 
Cook until the greens turn shiny. You want them to be slightly raw. If you cook them all the way, the health benefit of this recipe will be diminished. 
Transfer the entire dish into a blender and blend until creamy in a very fine consistency. You may need a little extra boiled water or olive oil (make to your desired consistency- finer blending makes for better absorption). Add a little lime juice and serve.

This recipe maintains and enhances protein synthesis by binding protein molecules with the chlorophyll from the greens. Cook with low temperature to maintain “green” of the greens so that Chlorophyll is not lost and the protein can be more fully absorbed.

Zucchini Boats with Herbed Quinoa Pilaf

Ingredients

4 large zucchini (6-8 inches long)
4 tbsp ghee or olive oil
1 seeded and minced hot green chile (optional)
2/3 cup quinoa or kasha (roasted buckwheat)
2 tbsp chopped fresh cilantro or dill
1 1/3 cups boiling water or vegetable stock
1/8 tsp freshly ground black pepper
6-8 saffron threads
1 tsp salt
1/2 cup sour cream or cashew sour cream
1/2 cup fresh paneer or vegan cheese of your choice
1/2 tsp SVA Mom’s Super Spice mix (Mom’s Masala)
1/4 cup sliced almonds
Paprika for garnish

Directions
Cut each zucchini in half length-wise, then cut 1/3 inch (1cm) deep around the inside edge of each half, leaving a 1/4 inch shell. Scoop out the loosened pulp and scrape to leave an even shell. Coarsely chop the pulp.
Heat 3 tbsp of the ghee or oil in a 2 quart/liter pan over moderate heat and fry the zucchini pulp and green chilies until softened. Add the quinoa and continue to fry for 2-3 minutes.
Add the cilantro or dill, stock or water, pepper, saffron, or salt. When the liquid begins to boil, cover, reduce the heat to very low and cook for 20 minutes. Remove the pan from the heat, fluff and fold in the sour cream, crumbled paneer, and Mom’s Masala spice.
Dry the inside of the zucchini halves with paper towels, then spoon in the stuffing evenly. Warm the remaining tbsp of ghee or oil and brush it on each half, sprinkle with almonds and paprika.
Place a rack in a baking dish and lay the zucchini in a single layer, pour 1/4 inch water underneath. Alternately, lay the zucchini on a slightly greased baking dish. If making for later, cover and refrigerate, letting them return to room temperature before baking.
Bake in a preheated 350F oven until the shells are fork-tender, about 20-25 min. Serve with a light sauce.

Raw Salad Combinations

These are a few suggestions for those with strong digestions who like raw food. Avoid mixing raw vegetables and fruits together as they are often incompatible, but you may add raw soaked or toasted nuts or seeds (sunflower seeds, almonds, walnuts, pecans) or fresh paneer cubes for more protein.

We should have something green every day, and our meals should be at least 1/4 greens. This includes leafy greens, fresh herbs, broccoli, cabbage, green beans, bok choy, and asparagus. These vegetables are rich in minerals, chlorophyll, and fiber to detoxify the liver, colon, and blood. Lightly sauteing helps improve digestion, protect the nutrients, and neutralize oxalates and phytates found in leafy greens

Suggested combinations:

Arugula, red radish, celery

Romaine and red leaf lettuce, cucumber, nasturtium flowers or yellow endive
Avocado, snow peas, red radish, watercress
Spring mix, grated carrots, cucumbers
Spiralized noodles from zucchini, yellow squash, daikon radish, kohlrabi, cucumber, carrot, red radish with chopped avocado and pistachios

Savory Rice & Veggie Breakfast

Not all breakfasts should taste sweet. To keep our taste buds blissful and playing with various tastes, we can introduce this extremely healthy simple rice breakfast accompanied with lightly detoxifying and cooling cilantro mint chutney.
Thick poha and veggies recipe
Ingredients:
1 cup thick poha
1/2 cup water
2 tbsp ghee
1 tsp SVA Mom’s Masala or spice mix of your choice (easy spice like salt & pepper can be sufficient for starters)
1/2 – 1 green Thai chili pepper (optional; must be skipped for people with sensitive fiery digestion and small children)
2 cups precut vegetables of choice (Italian zucchini, yellow summer squash, young carrots, white daikon radish, asparagus)
Makes 2 medium and 3 small servings.
Directions:
Place poha in the colander and rinse it extremely well by pouring water through the colander until water is almost clear.
Wash, and precut vegetables.
Root vegetables must be peeled.
Set the stove flame on low. In a pan lightly melt the ghee, add spices and vegetables. Coat vegetables in spiced ghee. Keep stove flame medium to low, sautéing vegetables covered with lid for 5-10 minutes until almost cooked. Add boiled water if necessary to prevent vegetables from burning. Add rinsed poha, mix it well, add more spices, salt, ghee if necessary and a splash of water, keeping the mixture well spiced and moist.
Cover with lid, let stand for 5 more minutes.
Serve drizzled with fresh lime juice, add salt and pepper to taste.
Cilantro chutney
Ingredients:
1 bunch fresh cilantro
5-6 leaves of fresh mint (optional)
1/2 tsp pre- toasted cumin seeds powder or SVA Mom’s Masala
1/4 tsp Soma Salt ( or your choice of salt )
1/2 cup alkaline spring water
2 – 4 tbsp fresh juice of lime ( adjust to personal liking)
1/2 “ thick slice of ginger ( optional, omit for people with sensitive skin, fiery digestion and young children)
1/4 cup olive oil
Preparation method:
Place all desired ingredients in a blender, blend until smooth consistency. Adjust water portion for more liquid texture. Add olive oil at the end by blending on low speed to emulsify; infuse oil into the mixture.
Pour over poha dish at serving or enjoy drinking it as a smoothie at room temperature.

Vegetable Soup

Ingredients

16 oz of any choice of vegetables or squashes 
1 tsp poppy seeds 
1 tsp coriander seeds 
1/8 tsp nutmeg 
1/2 tsp Arrowroot powder (for thickening) 
1 tsp ghee
1/2 tsp SVA Mom’s Masala spice mix 
1/2 tsp Soma Salt

Directions
Toast all above ingredients in ghee. 
Add water and boil for 20 minutes. Blend all ingredients to soup consistency. 

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