Category: Nourishing Food

This loaf includes veggies, is flavorful, satiating, and nourishing without feeling heavy. It’s versatile, easy to make, and can be paired with sautéed leafy greens, rice, or crumbled like ground beef and used in tortillas.

The red pepper flakes or cayenne and pickled onions stimulate digestion for kapha constitution. Best to remove those spices for pitta constitution. The gravy is particularly suitable for vata constitution.

Lentil Loaf
serves 6

INGREDIENTS:

• 1/2 cup dry green lentils, soaked in water for an hour before cooking. 
• 1 cup water
• 2 tablespoons ghee
• 1/2 large onion, about 1 cup
• 3 cloves garlic
• 2 stalks celery
• 1 large carrot
• 1/2 cup chopped nuts (pecans, almonds, or walnuts)
• 1 cup rolled oats
• 2 tablespoons tamari
• 1 egg OR 2 tablespoons ground flaxseed
• 2 tablespoons nutritional yeast
• 1 teaspoon maple or rice syrup
• 1 teaspoon apple cider vinegar of lemon juice
• 1 teaspoon dried thyme
• 1 tablespoon fresh parsley
• 1 teaspoon dried sage
• 1/2 teaspoon black pepper 
• 1/4 teaspoon cayenne pepper or red pepper flakes
• 1/4 teaspoon salt

INSTRUCTIONS:

• Preheat oven to 375 degrees F.
• After soaking the lentils, bring lentils and water to a simmer, and cook for 15-20 minutes or until tender. Drain, rinse under cool water, and set aside.
• Lightly toast the nuts in a pan for about 5 minutes. Set aside.
• Using the same pan, heat the ghee and add the spices  (salt, pepper, thyme, sage, and cayenne, if using) until the aroma lifts. Set aside.
• Roughly chop the carrots, onion, celery, and garlic. In a food processor, add the chopped vegetables, spiced ghee, tamari sauce, nutritional yeast, parsley, syrup, and lemon juice or vinegar. Pulse a few times or until medium chopped. 
• Add the nuts, oats, and pulse. Add the cooled lentils and the egg or flaxseed. Pulse until combined and sticks together but isn’t pulverized.
• Line a bread-loaf pan with parchment paper. Shape the lentil mixture into a loaf in the pan. Brush with ghee. (The loaf can be made ahead of time and baked later.)
• Bake covered with foil for 20 minutes. Uncover and bake for an additional 25 minutes or until medium firm and lightly browned on top.
• Let the loaf rest 10 minutes before cutting and serving. 

Sage Gravy Recipe

INGREDIENTS:

• 2 1/2 cups vegetable or mushroom broth
• 4 tablespoons ghee
• 1/4 cup plus 2 tablespoons rice flour
• 1/2 teaspoon dried sage.

Heat broth and ghee to a boil. Add flour and sage, whisking until the gravy is thickened and smooth. 
 

Pickled Onion Recipe 

Pickling breaks down food as a process to preserve and makes ‘raw’ food more easily digestible.

Prep Time: 10 mintutes

INGREDIENTS:

• 1 medium red onion, thinly sliced
• 1/2 cup water
• 1/4 cup distilled white vinegar
• 1/4 cup apple cider vinegar or additional white vinegar
• 1 tablespoon maple syrup
• 1 1/2 teaspoons salt

INSTRUCTIONS:

• Pack the onions into a 1-pint mason jar or similar heat-safe vessel. Place the jar in the sink, to catch any splashes of hot vinegar later.
• In a small saucepan, combine the water, both vinegars, maple syrup and salt. Bring the mixture to a gentle simmer over medium heat, then carefully pour the mixture into the jar over the onions.
• Use a butter knife or spoon to press the onions down into the vinegar and pop any air bubbles in the jar. Let the pickled onions cool to room temperature (about 20-30 minutes). They should be sufficiently pickled for serving or kept for later..
• Cover and refrigerate for later. Pickled onions will keep for 2-3 weeks in the refrigerator.

Pickled Onion Recipe from Cookie and Kate ~ https://cookieandkate.com/
 

Roasted vegetables are one of my favorite autumn meal choices. They serve as a good transition from raw summer salads that aggravate vata dominant constitution during autumn, a vata dominant season. (Vata dosha is cold, dry, and light.) Warm temperature, hydrating oil, and the sweet taste of these vegetables, provide opposite qualities to that of Vata dosa. These warm, sweet, earthy qualities ease digestion for good nutrition, and provide stability and soothing qualities during the autumn season.

Roasted vegetables are varied and versatile! In addition to beets, and carrots, add winter squash and sweet potatoes too. They can be served over rice, grains such as millet or quinoa, and used in wraps with tahini, hummus, nut, goat/sheep, or dairy cheeses such as feta, or in a sandwich with sourdough bread. 

Roasted Vegetables
serves 6

INGREDIENTS:

• 1 1/2 cups carrots, peeled and cut into 1″ pieces
• 1 1/2 cups beets (assorted colors), peeled and cut in 3/4″ pieces
• 1 1/2 cups sweet potatoes*, peeled and cut into 1″ pieces
• 1 1/2 cups delicata squash*, skin on, cut into 1″ pieces
• 1/2 cup onion peeled and cut into 1/2″ wedges (substitute shallots, leeks, garlic)
• 1/4 cup olive oil
• 1/2-1 teaspoon salt
• 1/4 teaspoon black pepper

* For kapha dominant constitution use regular potatoes and summer squash.

INSTRUCTIONS:

Beets take longer to roast and will bleed. Make sure they are cut in smaller pieces and roast on a separate sheet pan, if bleeding is bothersome.

• Preheat oven to 450 degrees.
• Place the veggies in a bowl and toss with the olive oil, salt, pepper and herbs (see herb qualities below).
• Place the veggies on a parchment lined sheet pan(s). Bake 30 minutes or until tender and caramelized.

INSTRUCTIONS:

• Wash and slice lemon or lime into rounds.*
• Place in individual glasses or a pitcher with filtered water.
• Let sit for a few hours or overnight in a cool place or refrigerator.
• Serve cold NOT iced, as extreme cold can inhibit digestion.

Taste and Nutrition in Ayurveda

*An important aspect of nutrition in Ayurveda are the elemental qualities of taste. Taste is energetic and different from flavor. And taste takes into consideration the action (virya)  and post-digestive effect (vipaka ) in the body. In Ayurveda wisdom we learn to use taste to nourish rather than aggravate the qualities or attributes of our particular constitution; the unique blueprint or combination of vata, pitta, kapha doshas.  Sweet = Earth + Water  Sour = Earth + Fire  Salty = Water + Fire Pungent = Air + Fire Bitter = Air + Space Astringent = Air + Earth Basics: Vata dominateconstitution tends toward dry and cold qualities and is balanced by sweet, sour, and salty tastes. Pitta dominateconstitution tends toward oily and hot qualities and is pacified by sweet, bitter, and astringent tastes.  Kapha dominate constitution tends toward cold and sticky qualities and is pacified by pungent, bitter, and astringent. Lemons are sour and heating and have a sour vipaka (post-digestive effect). They are sharp and stimulate salivation and digestive juices in the stomach. They calm vata dosha, detoxify pitta dosha but may aggravate pitta and kapha dosha.  Limes are sour, slightly bitter and cooling but their vipaka (post-digestive effect) is sweet. Lime calms vata dosha, is fine for pitta dosha in moderation, and stimulates kapha dosha. Lime is useful with hot, spicy food to cool down its pitta provoking nature. Lime stimulates the secretion of digestive enzymes and is useful for indigestion. Lime should not be used when one has a cold, congestion and/or a cough.    * Resource – Ayurvedic Cooking for Self-Healing, Usha Lad & Dr. Vasant Lad

Prep Time 15 minutes, Servings: 5, Yield: 1 1/4 cups
 

Ingredients:

• 1 cup shelled raw walnuts, about 3 1/2 ounces 
• 2 cups chopped parsley, about 1 bunch
• 1/2 cup chopped mint
• 1/2 cup grated pecorino or Parmesan cheese – for lactose intolerance or vegan use yellow nutritional yeast
• 3 cloves garlic, roughly chopped
• 1/2 teaspoon salt
• 1/2 cup extra virgin olive oil

Method:

• Roast the walnuts in an iron skillet until lightly browned. This adds flavor and aids digestion.
• Pulse ingredients in food processor for a few seconds to combine.
• Drizzle in the olive oil: While the food processor is running, drizzle in the oil enough to incorporate it and form a paste. 
• Use the pesto immediately as a dip for veggies (snap peas are in season); as a spread for all types of wraps – wheat, spelt, almond; or on pasta – wheat, rice, veggie, chickpea.
• Stays fresh chilled, for several days.

An excellent resource on pollinator gardens is Nature’s Best Hope by Douglas W. Tallamy: https://www.workman.com/products/natures-best-hope/hardback

Sautéed Baby Greens with Ginger & Garlic Recipe Serves 4. INGREDIENTS: -2 teaspoons olive or sesame oil -1 lb. mixed baby greens (young tender leaves of spinach, radicchio, curly endive, Swiss chard, kale) -2 teaspoons grated ginger root* (peel if not organic) -1 teaspoon minced garlic -pinch of salt and black pepper -a squeeze of lemon or lime juice  -1-2 Tablespoons toasted pumpkin or sesame seeds   INSTRUCTIONS: Use a medium sautée pan on medium heat. Add the oil, ginger and garlic and sautée for a few minutes, just to bring out the flavor. Add greens all at once. Toss the greens with the seasonings with tongs or two wooden spoons until tender, 2-3 minutes, not raw but not overcooked. Serve immediately with a squeeze of fresh lemon or lime juice, and a sprinkle of toasted pumpkin or sesame seeds.   *Ginger is an overall body tonic, energizing and sattvic, unlike chilis. It increases circulation, stimulates digestive fire (Agni), and is an anti-inflammatory.

Poached Pears Recipe
(We served this regularly for breakfast at The Yoga Lodge.)
Serves 4.

INGREDIENTS:

• 4 firm, ripe pears
• 1/4-1/2 cup water
• 2 teaspoons lemon juice
• 1/4 teaspoon lemon zest
• 1 teaspoon pure vanilla extract
• 2 cinnamon sticks or 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cardamom
• 1/4 cup maple syrup
• ghee

INSTRUCTIONS:

Peel and halve pears. Core and place the pears cut-side-up in a shallow baking dish. I like to use one that has a glass cover, but that’s not essential. 

Mix together maple syrup, lemon juice, lemon rind, water, cinnamon, cardamom, and pour over the pears, adding more liquid if necessary. 

Place a dollop of ghee in the hollow of each pear and sprinkle with a bit more cinnamon and cardamom. Cover (with glass or foil) and bake in a 325 degrees oven for about 1 hour or until soft.