Recipes good for all types
Kicharee (also called Khichadi)
This recipe makes 3-4 servings. You can play with the mixture of spices. Many people prefer the spices doubled or even tripled.
7-10 cups of water (more water makes it more soup-like, less makes it the texture of oatmeal)
1 Tablespoon Ghee
1 cup lentils or split yellow mung beans (not WHOLE mung dal beans)
1⁄2 cup white basmati white rice
1⁄2 teaspoon coriander seed or powder
1⁄2 teaspoon fennel seed or powder
1 teaspoon cumin seed or powder
1 small handful fresh chopped cilantro (korianteri) leaves
Consider adding in fall, winter and early spring, unless Pitta dosha is unbalanced:
1 Tablespoon fresh ginger root
1 teaspoon black mustard seeds
1 teaspoon turmeric powder
3 bay leaves
1⁄2 teaspoon sea salt (rock salt is best)
To make a complete meal with all 6 tastes, consider adding these side dishes:
1. For best digestion, soak beans and rice overnight. Wash beans 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 favor.
3. Add ghee
4. Add dal and rice and stir again.
5. Add water and bay leaves and bring to a boil.
6. Boil for 10 minutes.
7. Turn heat to low, cover pot and continue to cook until dal and rice become soft (about 30-40 minutes).
8. Sea salt and the cilantro leaves can be added just before serving.
Slow cooker instructions:
Slow cooker can be used. High setting cooks between 3-4 hours. Cooking is faster if you start with boiling water. Turn cooker to high.
Add water, beans and rice.
Let cook 3-4 hours.
Add salt and cilantro leaves to each individual bowl.
If you want to set it up overnight. Just put everything in the pot (except for salt and cilantro leaves) and in the morning set the timer as needed.
WARM GREEN APPLE PIE SMOOTHIE
1 medium sweet apple, quartered, stem and seeds removed
1 small zucchini quartered (substitute pear for Kapha)
¼ teaspoon cinnamon (or to taste)
1/8 teaspoon nutmeg (substitute cardamom for Pitta)
3 large handfuls baby spinach (substitute kale of leafy greens for Pitta)
A small handful of cashews, soaked (substitute almonds soaked and peeled for Pitta, no nuts for Kapha)
1/2–1 Tablespoon ghee
Place apple, zucchini and spices in a pot. Add 3 Tbsp water, cover, and cook until medium soft.
Pour the contents of the glass dish into a Vitamix or blender.
Add spinach, whirl on low for 20 seconds, then high for another 20 seconds or so.
ALMOND ENERGY BALLS
1 teaspoon ginger powder
1 2/3 cups powdered almonds (or almond flour)
1 teaspoon cardamom
1/2 cup coconut sugar
1/2 cup PRASAD ghee
1/4 cup tahini or more as needed to hold
sesame seeds or coconut flakes
1. Cream together ghee and sugar.
2. Add powdered nuts and spices. Mix together and judge sweet taste.
3. Roll into balls. Add more ghee or tahini if too crumbly.
4. Once the balls are formed, roll in coconut or sesame seeds.
5. May be refrigerated for up to 1 week.
VATA ROOT VEGGIE STEW
3 quarts of fresh water (substitute with chicken broth or bone broth)
1 small butternut squash, peeled and cubed
2 small parsnips or 1 large, sliced
1 medium rutabaga, peeled and cubed
2 medium carrots, sliced
1 medium beet, peeled and cubed
1/4 cup finely chopped parsley
2-3 Tbsp of ghee, sesame oil, or olive oil
2-3 Tbsp apple cider vinegar
2 tsp fresh grated ginger (substitute 1 tsp dry)
2-3 tsp of Vata Churna or turmeric, cumin, fenugreek, asafoetida
Fresh ground black pepper
Pinch of cayenne (not recommended for Pitta )
Himalayan or sea salt to taste
Prepare the veggies by washing, peeling and chopping as needed. Add each veggie to the crock pot or slow cooker after it has been prepared.
If you desire this dish to have meat, add 1 pound of chopped chicken breast or stew beef at this point. Of course this is optional.
Once all of the listed veggies are chopped and in the crock pot, add the water or broth to fill the pot. Do not fill to the top. Leave a couple of inches of space to allow the veggies to swell while cooking.
Add the fresh ginger and spice mixture
Add the ghee or chosen oil.
Cover the crock pot and set to a low heat. Cook for 8-10 hours. This can be left on overnight or throughout the day.
After the cooking process is over, add the apple cider vinegar and salt to taste. Add any more black pepper or cayenne if needed.
VEGGIE QUINOA BABY BITES
1 cup quinoa
1 cup shredded zucchini
1 cup shredded carrots
¼ cup chopped parsley
1 cup shredded cheddar cheese (substitute fresh, unsalted, soft cheese for Pitta)
4 eggs (substitute egg white only for Pitta)
Cook quinoa according to package instructions. Remove from heat and let cool.
Preheat oven to 175 C.
Butter a mini muffin pans (24 count) with or use silicone mini muffin pans and set aside
In a large mixing bowl combine cooked quinoa, zucchini, carrots, parsley, cheese and eggs.
Spoon mixture into mini muffin pans.
Bake in the oven for 20-25 minutes or until golden brown.
Remove from oven and let cool.
Store in an airtight container in the refrigerator.
SEA BUCKTHORN (TYRNI) SMOOTHIE
1/2 cup of sea buckthorn berries
1/4 cup applesauce (or banana also ok for Vata)
3 teaspoon of baobab powder
1/2 teaspoon of ginger powder (or grated fresh ginger)
1/2 teaspoon of turmeric powder (or grated fresh turmeric)
1/2 cup of water
Also suitable for Vata
Combine ingredients in a blender.
QUINOA WHITE BEAN CHILI
1-2 medium poblano peppers or 2 jalapeno peppers (or can used canned diced green chilis in a pinch, do not use for Pitta)
1 Tbsp. sunflower
2 medium red bell pepper, diced
2 small heads cauliflower, chopped into medium small pieces
4 tsp. ground cumin
2 tsp. dried oregano (substitute coriander for Pitta)
2 tsp. chili powder (substitute caraway for Pitta)
1/2 tsp. ground cloves (substitute cinnamon for Pitta)
1 tsp. Soma or sea salt
6 cups. vegetable broth
6 cups. soaked and cooked white beans (cannellini, great northern, butter beans) Whole bag 500gram bag
1 cup. quinoa, rinsed under cold water and drained
fresh cilantro (korianteri)
shredded cheese GOAT CHEESE. The stronger or sharper the flavor the better. (soft cheese for Pitta)
Roast the poblano peppers. Wash and dry the whole peppers and place on a cookie sheet on high broil with the rack about 1/3 of the way from the top of the oven. Broil for 2-4 minutes, until the tops are blackened, then turn with tongs until most sides are blistered and blackened.
Remove blackened peppers and tent a large piece of foil over the top to help the papers "sweat" which makes it easier to peel off the skin.
While the peppers are cooling, warm the olive oil in a large sauté pan and cook the red pepper on medium heat for 3-4 minutes. Then add the cauliflower and cook for another 2 minutes until all vegetables are moderately tender.
Add spices and cook for an additional minute.
Add a cup or so of the broth and stir to make sure all the flavor bits are scraped up. Pour the entire mixture into the crockpot along with the remaining broth, beans, and quinoa.
Carefully peel the skin off the poblanos and remove the skin. Leave the seeds for a hotter flavor or remove for more mild chili. Finely dice the poblano and add to the crockpot.
Stir gently to mix all of the ingredients together and cook on low for 8-10 hours or high for 3-4 hours until the quinoa is cooked and the chili is relative thick. Add additional salt, pepper or spices to taste.
Top with a squeeze of lime, fresh cilantro, and goat cheese
RED CURRANT or ARONIA BERRY CHUTNEY
2 medium red onions, peeled and cut into thin wedges
1 small red pepper, seeded and diced
2 tbsp olive oil
1/2 red apple, diced
1/2 cup dark raisins
1/8 tsp. cayenne pepper
1/2 tsp. mustard seed
1 tsp. allspice
1/4 tsp. cinnamon
1/2 tsp. red pepper flakes
1/4 tsp. fresh cracked black pepper
1 tsp. salt
2 large garlic cloves, chopped
2 tbsp fresh ginger, chopped
1 cup apple cider vinegar
1 1/2 cups red currants or aronia berries, stripped from stalks
1/2 or 3/4 cup jaggery* or Coconut Blossom sugar* depending on preferred sweetness level.
Coconut Blossom sugar has lower glycemic index.
Place olive oil in sauté pan along with onions and red pepper. Saute over high heat until slightly charred and soft. Around 5-8 minutes. Remove from heat. 2.) In a sauce pan, put in the apple, raisins, sugar, vinegar, garlic, ginger and all the spices. Bring to a boil and let it simmer for 5 minutes. Then add the onion and red pepper and return to a boil and simmer for another 5 minutes till it thickens some. 3.) Add red currents and let simmer for another 5 minutes until the currents pop, but haven't lost their shape. The liquid should be syrupy. 4. Remove from heat and let cool for a bit before placing in container. Will keep in the refrigerator for approx. 3 weeks or heat canning for long term storage.
PITTA MINT CHUTNEY
2 apples or pears
1 cup fresh mint
1/4 teaspoon salt
2 teaspoon Indian or coconut sugar
Juice of 1-2 limes
(also suitable for Kapha)
Peel and core apples (or pears).
Put in food processor with fresh mint.
Add lime salt and sugar according to taste.
2 cups organic basmati rice
2 Tablespoons PRASAD ghee
1/4 cup PRASAD ghee
4 cups spring water
2 teaspoon Himalayan salt
1/2 cup coconut flakes, dried or fresh
handful of cilantro and/or mint leaves, fresh
(also suitable for Vata)
Rinse and drain the rice.
Heat 2 Tablespoons of the ghee in a saucepan and then add the rice.
Stir until all of the rice is coated with ghee.
Add the water and salt and bring to a full boil, then simmer for around 15 minutes.
Remove the mixture from the heat and leave covered, allowing it to continue to steam.
While rice is sitting covered:
Heat 1/4 cup ghee in a separate saucepan
Add the coconut flakes stirring until lightly browned.
Pour this mixture onto the cooked rice and mix well.
Add the cilantro leaves as garnish.