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
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.
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
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.
Soup to clean toxins from blood. Tasty & diuretic.
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
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
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.
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).
Greens of choice
Fresh panir or thoroughly steamed chicken
1/2 tsp SVA Mom’s Masala
1/2 tsp SVA Shroto Shudhi Masala OR personal spice recipe
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
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
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
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
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
Toast all above ingredients in ghee.
Add water and boil for 20 minutes. Blend all ingredients to soup consistency.
1 cup water
1 cup rolled oats
1/4 cup cranberries
2 tsp cultured ghee
1/2 tsp natural unprocessed sugar
1/2 tsp SVA Mom’s Masala
1/2 tsp Soma Salt
2-5 fresh curry leaves (optional)
1/4 inch thick slice of fresh ginger root (optional- omit if you have sensitive stomach, tendency for acid reflux, or are cooking for small children)
1/2 fresh lime (avoid cooking with citrus juices- use it only for garnishing only)
Presoak oats overnight, or 2 hours minimum.
Melt ghee with spices. Add presoaked, rinsed & drained oats, and cranberries.
Coat all ingredients (except lime) well in spiced ghee.
Add hot water, salt and sugar. Mix it well, cover with a lid and cook until almost all the water has evaporated.
Let rest for 5 minutes. Drizzle with fresh lime juice and serve warm.