Tri-Doshic
Recipes good for EVERYONE
WILD HERB SPRING KICHAREE
Ayurveda teaches that all six tastes (sweet, sour, salty, bitter, astringent, pungent) should be eaten at every meal for us to feel satisfied and to ensure that all major food groups and nutrients are represented. You can play with the mixture of herbs and spices. Many people prefer the spices doubled or even tripled.
Serves 3- 4
INGREDIENTS
7-10 cups of water (extra water makes a soup like texture, less water makes a porridge texture)
1 Tablespoon PRASAD Ghee (sweet)
1 cup red lentils, brown lentils or split yellow mung dal (astringent)
1⁄2 cup white basmati rice (sweet)
1⁄2 teaspoon coriander seed or powder (bitter, pungent)
1⁄2 teaspoon fennel seed or powder (sweet, pungent)
1 teaspoon cumin seed or powder (pungent, bitter)
1 small handful fresh chopped cilantro (bitter), wood sorrel- (sour) or ground elder, baby leaves (pungent, bitter)
Wood sorrel- Ketunleipä (Oxalis acetosella)
Ground elder- Vuohenputki (Aegopodium podagraria)
Consider adding pungent tastes in spring:
1 Tablespoon fresh ginger root (pungent)
1 teaspoon black mustard seeds (pungent)
1 teaspoon turmeric powder (bitter, astringent, pungent)
¼ tsp clove powder (pungent)
3 bay leaves (pungent, bitter)
1⁄2 teaspoon Himalayan salt (salty)
To make a complete meal with all 6 tastes, consider adding:
Wood sorrel (sour)
Red currant or aronia berry chutney (sour) see recipe below.
INSTRUCTIONS
For best digestion, soak lentils and rice overnight.
Wash lentils and rice together until water runs clear.
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.
Add ghee.
Add dal and rice and stir again.
Add water and bay leaves and bring to a boil.
Boil for 10 minutes.
Turn heat to low, cover pot and continue to cook until lentils and rice become soft (about 30-40 minutes).
8. Salt and cilantro leaves can be added just before serving.
SLOW COOKER INSTRUCTIONS:
High setting cooks between 3-4 hours. Cooking is faster if you start with hot water.
If you want to set it up the night before:
Soak the lentils and rice during the day.
Dry roast the spices in a small pan.
In the evening wash lentils and rice together until water runs clear.
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
“Spinach was numbered among the “nine greens” or “seven greens” gathered in the spring and added to soups or baked into breads. This spring tradition served as a “blood cleansing” after long winter, ensuring good health throughout the year.” 1
Serves 2
INGREDIENTS
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 for Pitta)
A small handful of almonds, soaked
1/2 TBSP PRASAD ghee
INSTRUCTIONS
Place apple and zucchini in a steamer pot. Cover and steam until medium soft.
Pop skins off soaked almonds by rubbing between fingers. Discard skins, add peeled almonds to blender.
Pour contents from pot into a blender.
Add ghee, spices and greens. Mix on low for 20 seconds, then high for another 20 seconds or so.
Serve warm.
1 Storl, Wolf D.: A Curious History of Vegetables (Berkley, CA: North Atlantic Books, 2016. p.252).
VEGGIE QUINOA BABY BITES
These baby bites are perfect for little and big hands alike! They nourishes and ground the nervous system with the heavy and oily qualities of eggs and goat cheese, which are not usually recommended in combination. Although it must be said that these heavy qualities build tissue and support the body in maintaining strength and stamina. This recipe balances the heaviness with some lighter ingredients, including a lighter cheese.
INGREDIENTS
1 cup quinoa
1 cup shredded zucchini
1 cup shredded carrots
¼ cup chopped parsley
1 cup soft goat cheese
4 eggs (substitute 8 egg white for Pitta)
INSTRUCTIONS
Cook quinoa according to package instructions. Remove from heat and let cool.
Preheat oven to 175 C.
Butter or oil a mini muffin pans (24 count) 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.
VATA
ALMOND ENERGY BALLS- BADAM LADOO
Badam Ladoo is a famous Indian dessert usually made during festive times in autumn such as Diwali. Almonds and sesame generate internal warmth, boost immunity to prepare for the autumnal shift, and help ground restless Vata. You may have tasted this recipe at PRASAD's Pop Up restaurant.
Makes approximately 24-30 balls
INGREDIENTS
1tsp ginger powder
1 2/3 cups. powdered almond flour
1 1/2 tsp. cardamom
170ml honey
90ml PRASAD ghee
¼ cup tahini or more as needed to hold
sesame seeds
INSTRUCTIONS
Cream together ghee and honey
Add flour and cardamom. Mix together and test sweetness.
Roll into balls. Add more ghee or tahini if too crumbly.
Once the balls are formed, roll in sesame seeds.
May be refrigerated for up to 1 week.
VATA ROOT VEGGIE STEW
You may have tasted this recipe at PRASAD's Pop Up restaurant.
Ingredients
2.8 liters of fresh water (optional substitute with 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 PRASAD ghee
2-3 Tbsp apple cider vinegar (not recommended for Pitta)
2-3 tsp of Vata Churna or mix of ginger, cumin, coriander, fennel, cardamom (substitute Pitta Churna or mix of cumin, coriander, fennel, cardamom for Pitta)
Fresh ground black pepper
Pinch of cayenne (not recommended for Pitta )
Himalayan or sea salt to taste
INSTRUCTIONS
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 spice mixture
Add ghee
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 more black pepper or cayenne if needed. Top with chopped parsley.
VEGGIE QUINOA BABY BITES
INGREDIENTS
1 cup quinoa
1 cup shredded zucchini
1 cup shredded carrots
¼ cup chopped parsley
1 cup hard goat cheese, shredded (substitute fresh, unsalted, soft cheese for Pitta)
4 eggs (substitute 8 egg white for Pitta)
INSTRUCTIONS
Cook quinoa according to package instructions. Remove from heat and let cool.
Preheat oven to 175 C.
Butter or oil 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.
PUMPKIN CHAI LATTE
Ingredients
1 tea bag of decaf spiced chai rooibos (or spiced black chai if you want caffeine)
½ cup plain, unsweetened milk of your choice. Avoid “milks” with rapeseed oil.
1tsp. PRASAD Ghee
2 tablespoons real pumpkin purée
1 tablespoon real maple syrup
¼ teaspoon vanilla extract or powder
¼ teaspoon pumpkin spice blend (or ⅛ teaspoon ground cinnamon, ⅛ teaspoon ground ginger, dash of nutmeg, dash of cloves)
Tiny dash salt
Optional garnishes: 1 cinnamon stick or star of anise, coconut whipped cream
Instructions
In a small saucepan, bring ½ cup water to a gentle boil. Remove the water from heat, add the tea bag, and let it steep for 4 minutes. Before removing the tea bag, squeeze any water remaining out by pressing the tea bag against the side of the pan with the back of a spoon.
Add the milk, pumpkin purée, maple syrup, vanilla, pumpkin spice blend and salt to the pan. Warm to desired heat. Pour the mixture into a blender, add PRASAD Ghee and blend for a minute or two, until the components are blended together and the drink is nice and creamy. Enjoy!
BLACK & RED CURRANT SMOOTHIE
Serves 2
INGREDIENTS
1 cup of black or red currant berries (herukat)
1/2 cup applesauce or 2 medium sized apples cooked down to a sauce
2 tablespoons baobab powder *
1 teaspoon ginger powder
1 teaspoon turmeric powder
1 cup water
INSTRUCTIONS
Cold drinks are best avoided during Vata season. This smoothie can be served room temperature. Thaw berries if frozen or blend with warm apple sauce and water.
Combine ingredients in a blender.
Blend.
*Baobab fruit is edible, and baobab seed powder is used in foods because of its nutrients, possible health benefits, and as a natural preservative. It is a good source of vitamin C, potassium, carbohydrates, and phosphorus. The fruit is found inside hard pods that hang upside down from the tree. It has a citrus flavor. Baobab powder can be purchased at health food stores.
KAPHA
QUINOA WHITE BEAN CHILI
You may have tasted this recipe at PRASAD's Pop Up restaurant.
INGREDIENTS
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 oil
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
lime wedges
fresh cilantro (korianteri)
shredded cheese GOAT CHEESE. The stronger or sharper the flavor the better. (soft cheese for Pitta)
INSTRUCTIONS
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
ARONIA BERRY CHUTNEY or
BLACK & RED CURRANT CHUTNEY
Aronia berries can be found in many of the common spaces and parks of Finland as a hedgerow. Aronia berries pack a punch of nutrition while maintaining low calories, which is a perfect defense combo against flu. You may have tasted this recipe at PRASAD's Pop Up restaurant.
INGREDIENTS
2 medium red onions, peeled and cut into thin wedges
1 small red pepper, seeded and diced
2 tbsp sunflower 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 currants or aronia berries, stripped from stalks
1/2 or 3/4 cup jaggery* or Coconut Blossom sugar* depending on preferred sweetness level.
Jaggery (traditional raw sugar obtained by evaporating water from sugarcane juice) contains essential nutrients of iron, zinc, magnesium, copper, cobalt, nickel and chromium.
Coconut Blossom sugar has lower glycemic index.
INSTRUCTIONS
Place sunflower 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. 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. 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. 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.
BESAN LADOO
Ladoo or Laddu is sweet, rich dessert which is part of south asian cuisine. It is normally prepared on festivals or given as prasad at temples. Holi is one of the most popular festivals in india. This festival is celebrated at the end of winter season and on the last day of lunar month which usually falls in the later part of February or March. Also, known as Vasant Utsav which literally means Spring festival and welcomes spring here onwards. You may have tasted this recipe at PRASAD's Pop Up restaurant.
Makes approximately 45 balls for festivals. Recipe can easily be halved.
INGREDIENTS
5.6 cups chickpea flour
355 ml PRASAD ghee
165 ml honey
175 ml coconut oil
2 TBSP cardamom powder
175 ml cashews, chopped to very small pieces
175 ml raisins
INSTRUCTIONS
Add ghee to pan, then cashews. After a few minutes add raisins. Cook on medium heat. Remove cashews and raisins after raisins swell for a few minutes. Set aside. Add coconut oil and slowly chickpea flour while mixing. Cook mixture thoroughly until chickpea flour is not raw. You can taste regularly to test if cooked thoroughly.
Add mixture to honey and cardamom. Put in the fridge for 30 mins, then roll into balls. Can be refrigerated for up to 1 week.
SEA BUCKTHORN (TYRNI) SMOOTHIE
Serves 2
INGREDIENTS
1 cup sea buckthorn berries
1/2 cup applesauce or 2 medium sized apples cooked down to a sauce
2 tablespoons baobab or tiger nut powder *
1 teaspoon ginger powder
1 teaspoon turmeric powder
1 cup water
INSTRUCTIONS
Cold drinks are best avoided during Kapha season. This smoothie can be served room temperature. Thaw berries if frozen or blend with warm apple sauce.
Combine ingredients in a blender.
Blend.
*Baobab fruit is edible, and baobab seed powder is used in foods because of its nutrients, possible health benefits, and as a natural preservative. It is a good source of vitamin C, potassium, carbohydrates, and phosphorus. The fruit is found inside hard pods that hang upside down from the tree. It has a citrus flavor. Baobab powder can be purchased at health food stores.
*Tiger nut flour is a starchy powder made from root vegetables, and not nuts as its name implies. Tiger nuts are rich in prebiotic fiber, iron, potassium, protein, magnesium, zinc, and vitamins E and C. Tiger nut can be purchased at health food stores.
PITTA
PITTA MINT CHUTNEY
You may have tasted this recipe at PRASAD's Pop Up restaurant.
Ingredients
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)
Instructions
Peel and core apples (or pears).
Put in food processor with fresh mint.
Add lime salt and sugar according to taste.
COCONUT RICE
You may have tasted this recipe at PRASAD's Pop Up restaurant.
Ingredients
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)
Instructions
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.